steamed artichokes with two dipping sauces
roasted red pepper and walnut dip
black bean salsa with baked chips
crisp tofu with vegetables and sesame-ginger dipping sauce
quinoa, apricot, and nut clusters
roasted red peppers with anchovies
chickpea nibbles and crunchy split pea bites
MAKES 4 CUPS
Sweet potatoes’ orange hue is the beautiful result of a wealth of beta-carotene, which helps support eye health and immunity. Chickpeas provide a rich source of soluble fiber and B-vitamins for cardiovascular health. By serving this dip with crisp-tender vegetables such as red peppers and broccoli, you will also get vitamin C, selenium, and sulforaphane, an antioxidant shown to prevent certain types of cancers. Whole-wheat pita bread is another healthful, fiber-rich alternative to crackers.
1 pound sweet potatoes (about 2), peeled and cut into 1-inch pieces
1 can (15 ounces) chickpeas, drained and rinsed
¼ cup fresh lemon juice (from 1 to 2 lemons)
¼ cup tahini (sesame seed paste)
2 tablespoons olive oil
2 teaspoons ground cumin
1 garlic clove, finely chopped
Coarse salt and freshly ground pepper
½ teaspoon hot or smoked paprika, for garnish
1 Fill a large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Add potatoes; reduce heat to a simmer, cover, and cook until potatoes are tender, 10 to 12 minutes.
2 Transfer potatoes to a food processor. Add chickpeas, lemon juice, tahini, oil, cumin, and garlic. Puree until smooth, about 1 minute; thin with up to 2 tablespoons of water if necessary. Add ¼ teaspoon salt and season with pepper. Let cool; refrigerate for up to 1 week in an airtight container. Garnish with paprika before serving.
per ¼-cup serving: 106 calories; .6 g saturated fat; 3.4 g unsaturated fat; 0 mg cholesterol; 14.8 g carbohydrates; 2.9 g protein; 151 mg sodium; 2.7 g fiber
Steamed Artichokes with Two Dipping Sauces
SERVES 4
Steamed artichokes are often served with melted butter and other sauces that are high in fat and have little nutritional value. The dips here use healthier ingredients and integrate spices and herbs for bold flavor.
1 lemon
4 globe artichokes (12 ounces each)
Prepare a bowl of water large enough to hold all of the artichokes. Peel 1 lemon with a vegetable peeler, then cut in half and squeeze the juice into the bowl.
Remove any tough outer leaves from artichokes. Working with one artichoke at a time, use a serrated knife to cut off the top quarter of each. Use kitchen shears to trim sharp tips of the leaves. Remove any small leaves from bottom and trim stem just enough that artichoke can stand upright; place in lemon water to keep it from turning brown while repeating with remaining artichokes.
Fill a large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Place the lemon peel and artichokes, stem ends down, in basket. Cover and steam until bases of artichokes are easily pierced with the tip of a sharp knife, about 20 minutes.
When cool enough to handle, use a small spoon to scoop out center cone; scrape out purple leaves and fuzzy choke. Serve artichokes with dipping sauces, as desired.
per serving (artichoke): 61 calories; .1 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 14 g carbohydrates; 4 g protein; 121 mg sodium; 7 g fiber
MAKES 1 CUP
¾ cup plain Greek-style yogurt (2 percent)
1 teaspoon finely grated lemon zest, and 1 tablespoon plus 1 teaspoon fresh lemon juice
1 tablespoon finely minced fresh tarragon
1 tablespoon finely minced fresh flat-leaf parsley
Coarse salt and freshly ground pepper
Mix together yogurt, lemon zest and juice, tarragon, parsley, and 1 teaspoon salt; season with pepper.
per ¼-cup serving: 30 calories; .6 g saturated fat; 0 g unsaturated fat; 2.8 mg cholesterol; 2.3 g carbohydrates; 3.6 g protein; 495 mg sodium; .2 g fiber
MAKES 1 CUP
2 garlic cloves
1 large egg yolk
1 tablespoon Dijon mustard
2 tablespoons fresh lemon juice
¾ cup extra-virgin olive oil
1 tablespoon sweet paprika
¼ teaspoon cayenne pepper
¼ to ½ teaspoon hot sauce, such as Tabasco
Coarse salt and freshly ground black pepper
Bring 1 inch of water to a boil in a small saucepan. Blanch garlic until tender, 3 to 5 minutes; drain and mash garlic into a paste.
Whisk together garlic, egg yolk, mustard, and lemon juice in a bowl. Slowly whisk in oil until emulsified. Whisk in paprika, cayenne, hot sauce, and 1 teaspoon salt; season with pepper.
per 2-tablespoon serving: 202 calories; 3.2 g saturated fat; 18.5 g unsaturated fat; 25.6 mg cholesterol; 1.5 g carbohydrates; .5 g protein; 287 mg sodium; .3 g fiber
MAKES ABOUT 2 CUPS
Fiber-rich artichokes are the base of this vegetable-cheese dip—and their tender leaves stand in as “chips.” The combination of part-skim ricotta and mozzarella cheeses replaces the sour cream in original recipes for this crowd-pleasing party food, resulting in the same creamy texture but less saturated fat.
2 lemons
5 globe artichokes
2 cups firmly packed baby spinach
2 tablespoons mayonnaise
1 small shallot, finely chopped
1 garlic clove, finely chopped
¾ cup part-skim ricotta cheese
Coarse salt and freshly ground black pepper
⅛ teaspoon cayenne pepper
⅓ cup plus 2 tablespoons shredded part-skim mozzarella cheese
1 tablespoon shredded parmesan cheese
1 Preheat oven to 350°F. Prepare a large bowl of water. Peel 1 lemon with a vegetable peeler, then cut in half and squeeze the juice into the bowl. Remove any tough outer leaves from artichokes. Working with one artichoke at a time, use a serrated knife to cut off the top quarter of each artichoke. Use kitchen shears to trim sharp tips of the leaves. Remove any small leaves from bottom and trim stem so artichoke can stand upright; keep in lemon water to keep it from turning brown while repeating with remaining artichokes.
2 Fill a large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Place the lemon peel and artichokes, stem ends down, in basket. Cover and steam until bases of artichokes are easily pierced with the tip of a sharp knife, about 20 minutes. Let cool. Pull off leaves, and reserve for serving. Trim inner part of each artichoke to the heart; scrape out fuzzy choke and discard it.
3 While artichokes are cooking, fill another large pot with 2 inches of water; set a steamer basket (or colander) inside pot, and bring water to a boil. Add spinach; cover and cook until wilted, about 2 minutes. Remove basket with spinach; when cool enough to handle, squeeze out as much water as possible, and coarsely chop spinach.
4 Finely grate the zest of remaining lemon, then cut in half and extract juice. In a food processor, combine zest and juice with artichoke hearts, mayonnaise, shallot, garlic, ricotta, ¼ teaspoon salt, and cayenne pepper; season with black pepper. Pulse until combined. Stir in spinach and all but 1 tablespoon mozzarella. Transfer to an ovenproof dish. Sprinkle mixture evenly with parmesan and the remaining 1 tablespoon mozzarella.
5 Bake 10 minutes; remove from oven. Heat broiler. Broil dip until edges are bubbling and top is golden brown, 2 to 3 minutes. Serve immediately with reserved artichoke leaves.
per ¼-cup serving: 226 calories; 2.6 g saturated fat; 1.8 g unsaturated fat; 15 mg cholesterol; 20 g carbohydrates; 9 g protein; 296 mg sodium; 3 g fiber
Roasted Red Pepper and Walnut Dip
MAKES 2¼ CUPS
This robust red-pepper dip is based on muhammara, a Middle Eastern specialty whose name describes its brick-red color. For best results, make it a day ahead to let the flavors blend. Serve with toasted pita wedges or crudités.
3 red bell peppers (about 1 pound)
1 whole-wheat pita (6-inch size), toasted
1 cup water
1 small garlic clove
¾ cup walnut pieces, toasted, plus more for garnish
1½ teaspoons paprika, plus more for garnish (optional)
¾ teaspoon ground cumin
1 tablespoon balsamic vinegar
1 tablespoon fresh lemon juice
2 teaspoons extra-virgin olive oil, plus more for drizzling
Coarse salt and freshly ground pepper
1 Roast peppers directly over flame of a gas-stove burner on high heat, turning with tongs, until blackened all over. (Or place peppers under the broiler, turning often, until skin has charred.) Transfer peppers to a bowl and cover with plastic wrap. Let steam 15 minutes. Using paper towels, rub off skins, then remove stems, seeds, and ribs.
2 Break toasted pita bread into 2-inch pieces; place in a bowl and add the water. Let soak until soft, about 10 minutes. Transfer to a sieve, and drain well, pressing out excess water.
3 Process garlic and walnuts in a food processor until finely ground, about 10 seconds. Add paprika, cumin, the roasted peppers, and the pita bread; process until smooth, about 10 seconds. Add vinegar, lemon juice, oil, and ¼ teaspoon salt (or to taste); season with pepper. Pulse until combined.
4 Transfer dip to a bowl; cover with plastic wrap. Refrigerate at least 1 hour, or up to overnight. Before serving, bring to room temperature; drizzle with oil, and sprinkle with walnuts and paprika, as desired.
per ¼-cup serving: 111 calories; 1 g saturated fat; 7.3 g unsaturated fat; 0 mg cholesterol; 7.6 g carbohydrates; 2.7 g protein; 118 mg sodium; 1.8 g fiber
MAKES 3 CUPS
Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.
1 pound frozen shelled edamame (soybeans)
1¼ cups (about 10 ounces) drained silken tofu
1 teaspoon finely grated lemon zest, plus 2 tablespoons fresh lemon juice
1 tablespoon Chinese hot mustard
2 teaspoons wasabi paste
Coarse salt
Black sesame seeds, for garnish
1 Bring a large pot of water to a boil. Add edamame; cook until tender, about 5 minutes. Drain in a colander. Rinse under cold running water to stop the cooking, then drain again.
2 Puree edamame, tofu, lemon zest and juice, mustard, wasabi, and ½ teaspoon salt in a food processor. Spread can be refrigerated in an airtight container for up to 2 days. Garnish with sesame seeds before serving.
per ¼-cup serving: 51 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 4 g carbohydrates; 4.7 g protein; 82 mg sodium; 1.9 g fiber
Black Bean Salsa with Baked Chips
MAKES 2 CUPS SALSA AND 48 CHIPS
This zesty salsa is high in protein and fiber and low in fat, and it makes a great accompaniment to grilled meat, chicken, or fish. It’s quick work to make your own baked tortilla chips, and they are so much more healthful than anything you can buy from the store.
1 can (19 ounces) black beans, drained and rinsed
1 small tomato, seeded and cut into ½-inch dice
2 scallions, trimmed and finely chopped
1 jalapeño chile, minced (ribs and seeds removed for less heat, if desired)
½ cup coarsely chopped cilantro
2 tablespoons fresh lime juice (from 2 limes)
Coarse salt
6 flour tortillas (8-inch size), preferably whole-wheat
2 teaspoons extra-virgin olive oil
1 Heat broiler. Pulse ¼ cup black beans in a food processor until coarsely chopped; transfer to a bowl. Add remaining beans to bowl along with the tomato, scallions, jalapeño, cilantro, lime juice, and ½ teaspoon salt. Stir to combine.
2 Cut each tortilla into 8 wedges. Arrange in a single layer on a baking sheet; brush with oil, dividing evenly. Broil until crisp and golden brown, 1 to 2 minutes per side. Transfer chips to a wire rack to cool. Serve with salsa.
per ¼-cup dip and 6 chip serving: 179 calories; .2 g saturated fat; .6 g unsaturated fat; 0 mg cholesterol; 26.8 g carbohydrates; 7 g protein; 349 mg sodium; 5.5 g fiber
MAKES 1½ CUPS
Good guacamole relies on soft, ripe avocados. The Hass variety has a buttery flesh with delicate herbal flavor. If you don’t have a mortar and pestle, crush the first four ingredients in a bowl with a wooden spoon, then use a fork to mash the guacamole.
2 tablespoons finely chopped white onion
2 tablespoons finely chopped cilantro
1¼ teaspoons finely chopped jalapeño chile (ribs and seeds removed for less heat, if desired)
Coarse salt
1 ripe Hass avocado
Juice of 1 lime
3 tablespoons finely chopped, seeded tomato (optional)
1 With a large mortar and pestle, mash onion, 1 tablespoon cilantro, jalapeño, and ¼ teaspoon coarse salt until smooth and juicy.
2 Cut avocado in half lengthwise, and remove pit. Score into cubes, then use a spoon to scoop out flesh into mortar. Mash slightly (avocado should remain somewhat chunky). Stir in lime juice, tomato (if using), and remaining tablespoon cilantro. Season with more salt, as desired. Serve immediately.
per ¼-cup serving: 56 calories; .7 g saturated fat; 3.9 g unsaturated fat; 0 mg cholesterol; 3.4 g carbohydrates; .8 g protein; 88 mg sodium; 2.4 g fiber
Crisp Tofu with Vegetables and Sesame-Ginger Dipping Sauce
SERVES 4
Low in calories and saturated fat, tofu provides a healthful source of protein and makes an energizing snack. Pressing the tofu extracts some of the liquid so it will crisp in the oven.
21 ounces (1½ packages) firm tofu, drained and halved crosswise
1 tablespoon sesame seeds, toasted
1½ teaspoons toasted sesame oil
Coarse salt
5 teaspoons coarsely chopped peeled fresh ginger
¼ cup tahini (sesame seed paste)
5 teaspoons low-sodium tamari soy sauce
1½ teaspoons honey
1 teaspoon rice vinegar
3 tablespoons cool water
8 ounces green beans, trimmed
½ head green cabbage, cut into ½-inch-thick wedges
1 red bell pepper, ribs and seeds removed, cut lengthwise into ½-inch-thick strips
1 Preheat oven to 400°F. Place tofu on a rimmed baking sheet lined with a double layer of paper towels; cover with another double layer of paper towels. Place a baking sheet on top, and weight with canned goods or a heavy skillet. Let drain 30 minutes, then transfer to a cutting board and pat dry with more paper towels.
2 Cut tofu into 24 pieces and place in a bowl. Add sesame seeds, ½ teaspoon sesame oil, and ¼ teaspoon salt; toss to combine. Arrange tofu in a single layer on a rimmed baking sheet. Bake until golden brown and lightly crisp on bottom, 12 to 15 minutes. Use a spatula to flip tofu, and bake until other side is crisp, about 10 minutes more. Transfer to a plate and let cool completely.
3 Pulse ginger in a food processor until finely chopped. Add tahini, tamari, honey, remaining 1 teaspoon sesame oil, and the vinegar; process until combined. With machine running, add the water. Process until smooth.
4 Prepare an ice-water bath. Bring a pot of water to a boil. Blanch green beans until crisp-tender and bright green, 1 to 2 minutes. Use a slotted spoon to transfer beans to the ice bath to stop the cooking. Let cool, stirring frequently, then drain and pat dry with paper towels.
5 Divide green beans, cabbage, bell pepper, and tofu into four servings. Divide sauce among four small cups for dipping, and serve within 2 hours, or refrigerate, covered, for up to 1 day.
per serving: 314 calories; 2.3 g saturated fat; 8 g unsaturated fat; 0 mg cholesterol; 21.3 g carbohydrates; 19.4 g protein; 412 mg sodium; 6.7 g fiber
Vegetables, of course, make healthy snacks, and are especially appetizing when served with flavorful dips. Yellow split peas are the protein-rich basis of one spread; tarama—cured carp or cod roe, used in Greek and Turkish cooking—flavors the other. The roe is soaked in water to remove much of its saltiness, then squeezed of excess moisture. Look for tarama at specialty food stores. Serve dips with crudités and toasted baguette or whole-grain bread slices.
MAKES 2 CUPS
2 carrots, coarsely chopped
2 celery stalks, coarsely chopped
½ white onion
4 sprigs thyme
4 sprigs flat-leaf parsley
1 tablespoon whole black peppercorns
1 cup (8 ounces) yellow split peas
4 cups water
Coarse salt and freshly ground pepper
1 tablespoon fresh lemon juice
Extra-virgin olive oil, for drizzling
1 small red onion, thinly sliced
1 tablespoon plus 1 teaspoon capers, rinsed and drained
Wrap carrots, celery, white onion, herbs, and peppercorns into a bundle; tie with kitchen twine.
Combine split peas with the water, ½ teaspoon salt, and herb bundle in a saucepan. Bring to a boil. Reduce to a simmer; cook until split peas are tender, about 45 minutes. Discard bundle. Reserve ½ cup cooking liquid. Drain split peas; let cool slightly.
Puree split peas, lemon juice, 1 teaspoon salt, and ¼ cup reserved cooking liquid in a food processor until smooth, adding more liquid as needed. To serve, drizzle spread with oil, top with red onion and capers, and season with pepper.
per ¼-cup serving: 124 calories; .5 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 17 g carbohydrates; 6.54 g protein; 408 mg sodium; .2 g fiber
MAKES 1 CUP
½ cup tarama (from one 8-ounce jar)
½ russet potato, peeled and cut into 1-inch chunks
Coarse salt and freshly ground pepper
1 tablespoon plus 1 teaspoon fresh lemon juice
2 tablespoons extra-virgin olive oil
Place roe in a bowl and cover with cold water; soak 10 minutes. Drain in a fine sieve lined with cheesecloth. Rinse; drain again. Gather cheesecloth around roe, and squeeze out as much liquid as possible.
Meanwhile, cover potato in a saucepan with 2 inches cold water and add ½ teaspoon salt. Bring to a boil, and cook until tender, about 5 minutes. Drain, and let cool.
Puree roe, potato, and lemon juice in a food processor. With machine running, add oil and process until smooth. Season with pepper.
per ¼-cup serving: 101 calories; 1 g saturated fat; 4.6 g unsaturated fat; 136 mg cholesterol; 3.3 g carbohydrates; 8.4 g protein; 104 mg sodium; .2 g fiber
The dips here are accompanied by spring produce, but nearly any vegetable can be used in a platter of crudités. Serve tender vegetables, such as celery, snap peas, and baby carrots, raw; broccoli, green beans, and cauliflower are better (and lose little nutritional value) when blanched for 2 to 3 minutes in boiling water and then shocked in an ice-water bath.
Quinoa, Apricot, and Nut Clusters
MAKES 20
In this version of a granola bar, clusters of quinoa, apricots, pistachios, and sunflower seeds make a sweet and delightfully chewy snack. White quinoa is used in this recipe, but you can substitute any variety; all share the same nutritional qualities, flavor, and texture.
1½ cups water
¾ cup white quinoa, rinsed and drained
1½ cups old-fashioned rolled oats (not instant)
½ cup raw shelled sunflower seeds
½ cup raw shelled pistachios, coarsely chopped
1 cup dried apricots, preferably unsulfured, thinly sliced
¼ cup sugar
½ teaspoon coarse salt
¼ cup honey
2 tablespoons neutral-tasting oil, such as canola or safflower
1½ teaspoons pure vanilla extract
2 large eggs plus 1 large egg white, lightly beaten
Vegetable oil cooking spray
1 Preheat oven to 350°F. Bring the water to a boil in a small saucepan. Add quinoa; return to a boil. Stir once; cover, and reduce heat to a simmer. Cook until quinoa is slightly underdone (it will finish cooking in the oven) and has absorbed most of the liquid, about 12 minutes. Using a slotted spoon, transfer quinoa to a rimmed baking sheet. Bake, fluffing with a fork occasionally, until pale golden, 30 to 35 minutes. Transfer to a large bowl, and let cool.
2 Spread oats evenly on the baking sheet; bake, stirring occasionally, until lightly browned, about 15 minutes. Add oats to bowl with quinoa. Spread seeds on baking sheet; bake, stirring occasionally, until lightly toasted, about 7 minutes. Add to quinoa mixture; let cool. Reduce oven temperature to 300°F.
3 Toss nuts, apricots, sugar, and salt with quinoa mixture. Mix honey, oil, and vanilla into eggs; stir into quinoa mixture.
4 Line an unrimmed baking sheet with parchment paper; lightly coat with cooking spray. Place ¼ cup mixture onto sheet for each cluster, spacing them 3 inches apart. Flatten to ¼ inch thick. Bake, rotating sheet halfway through, until crisp, about 25 minutes. Let cool completely on a wire rack. Store loosely covered with aluminum foil, for up to 2 days, at room temperature.
per serving (2 clusters): 329 calories; 3.4 g saturated fat; 7.2 g unsaturated fat; 42.3 mg cholesterol; 49 g carbohydrates; 10 g protein; 139 mg sodium; 5 g fiber
SERVES 4
A mandoline makes easy work of slicing beets paper thin; if you don’t have one, you can use a very sharp knife, but the slices will take longer to dry out in the oven and won’t be as crisp once cooled. You’ll need four rimmed baking sheets to make the chips, or you can bake them in batches.
2 beets
1 teaspoon extra-virgin olive oil
1 Preheat oven to 350°F, with racks in upper and lower thirds. Peel beets and slice into 1/16-inch-thick rounds with a mandoline. In a large bowl, toss beets with the oil. Divide beets among two rimmed baking sheets, arranging them in single layers. Stack another rimmed baking sheet on top of each.
2 Bake until edges of beets begin to dry out, about 20 minutes. Remove top sheets and rotate bottom sheets from upper to lower racks and from front to back. Continue baking, uncovered, 10 to 20 minutes more, removing chips as they dry out completely (they will lighten in color). Transfer to a wire rack; chips will crisp as they cool. Store in an airtight container for up to 5 days at room temperature.
per serving: 28 calories; .2 g saturated fat; .3 g unsaturated fat; 0 mg cholesterol; 3.9 g carbohydrates; .7 g protein; 32 mg sodium; 1.1 g fiber
Roasted Red Peppers with Anchovies
SERVES 4
Anchovies are among the best sources of omega-3 fatty acids. Here, the tiny fish top strips of roasted red peppers and are served over crusty bread—but the mixture can also be added to sandwiches or salads. Look for anchovy fillets packed in salt, which can be rinsed off for a less salty flavor than the oil-packed kind.
2 red bell peppers
1 garlic clove, very thinly sliced
1 tablespoon plus 1 teaspoon extra-virgin olive oil
4 anchovy fillets, quartered
Crushed red pepper flakes (optional)
1 Roast bell peppers directly over the flame of a gas burner, turning with tongs, until blackened all over. (Alternately, roast peppers under the broiler, turning, until skin has charred.) Transfer peppers to a large bowl, and cover with plastic wrap. Let steam about 15 minutes. Using paper towels, rub off skins; remove stems, ribs, and seeds. Cut each pepper lengthwise into 8 strips. Transfer to a small nonreactive (glass or ceramic) bowl.
2 Add garlic and 1 tablespoon oil to peppers; let marinate at least 1 hour (or up to 2 days in the refrigerator, covered tightly).
3 To serve, arrange peppers on a platter, and top each strip with an anchovy quarter. Sprinkle with crushed red pepper flakes, if desired, and drizzle with remaining teaspoon oil, dividing evenly.
per serving: 67 calories; 1 g saturated fat; 4 g unsaturated fat; 3 mg cholesterol; 4 g carbohydrates; 2 g protein; 149 mg sodium; 1 g fiber
Chickpea Nibbles and Crunchy Split Pea Bites
Loaded with folate, iron, and B vitamins, chickpeas and split peas are also high in protein and fiber. Here they combine to make a satisfying mid-afternoon snack; you can also serve either of them as an easy hors d’oeuvre, alongside a bowl of olives.
MAKES 1 CUP
1 can (15 ounces) chickpeas, drained and rinsed
2 tablespoons olive oil
Coarse salt
1 teaspoon chili powder
Preheat oven to 375°F. Pat chickpeas dry, then toss in a bowl with oil, ½ teaspoon salt (or to taste), and the chili powder. Spread in an even layer on a rimmed baking sheet, and bake until crunchy, stirring occasionally, 40 to 45 minutes. Let cool before serving. Peas may be kept in an airtight container for 3 days at room temperature.
per ¼-cup serving: 239 calories; 1.3 g saturated fat; 7.9 g unsaturated fat; 0 mg cholesterol; 29.5 g carbohydrates; 9.5 g protein; 84 mg sodium; 5.1 g fiber
MAKES 1½ CUPS
1 cup dried green or yellow split peas
3 cups water
4 teaspoons sesame oil
4 teaspoons neutral-tasting oil, such as canola or safflower
Coarse salt
Place split peas in a large bowl; add the water and cover bowl with plastic wrap. Let soak at room temperature until softened, 4 to 5 hours.
Drain split peas and thoroughly pat dry with paper towels. Heat a large skillet over medium-high and add 2 teaspoons of each type of oil. Add half the peas and cook, stirring frequently, until they begin to turn golden brown in spots and become crunchy, 6 to 8 minutes. Transfer to a paper towel–lined baking sheet. Season with ¼ teaspoon salt (or to taste). Repeat with the remaining oil and peas. Let cool before serving. Peas may be kept for 3 days in an airtight container at room temperature.
per ¼-cup serving: 166 calories; .7 g saturated fat; 5.4 g unsaturated fat; 0 mg cholesterol; 20 g carbohydrates; 8.1 g protein; 52 mg sodium; 8.4 g fiber
MAKES 4 CUPS
Store-bought snack nuts tend to contain high amounts of salt and sugar, and can sit on the shelf for months. This healthier mixture relies on spices and honey for flavor, and it tastes much fresher than the prepackaged varieties.
3 cups raw nuts, such as walnuts and almonds
¼ cup flaxseed
¼ cup raw hulled sunflower seeds
¼ cup quinoa
2 large egg whites
Coarse salt
¼ teaspoon cayenne pepper
¼ teaspoon ground cumin
¼ teaspoon ground cinnamon
2 tablespoons honey
1 Preheat oven to 325°F. Mix nuts, flaxseed, sunflower seeds, and quinoa in a bowl. In another bowl, whisk together egg whites and 1½ teaspoons salt with the cayenne, cumin, cinnamon, and honey. Pour over nut mixture, and toss to combine.
2 Spread evenly on a parchment-lined baking sheet, and bake until dry and darkened, stirring occasionally, about 30 minutes. Season with more salt, if desired. Remove mixture from parchment while cooling so it does not stick. Nuts can be stored for up to 2 weeks in an airtight container at room temperature.
per ¼-cup serving; 169 calories; 1.2 g saturated fat; 11.3 g unsaturated fat; 0 mg cholesterol; 8.4 g carbohydrates; 5.5 g protein; 113 mg sodium; 2.6 g fiber
