Two Healthy Recipes from Our Partners at Morris Hospital and Healthcare Centers
In celebration of National Nutrition Month, staff from Morris Hospital’s Nutrition team visited the Morris Community YMCA last week and shared healthy recipes and samples with members. If you missed the opportunity to sample one of these healthy snacks, be sure to check out these easy-to-follow recipes to try at home!
Cook time: 20 minutes
Yield: 7 servings
PREHEAT THE OVEN TO 400 DEGREES (IF TOASTING YOUR OWN PITA CHIPS)
MAKE THE HUMMUS:• 2 garlic cloves (or 1/2 tsp garlic powder)
• 1 (15 oz) can garbanzo beans (or chickpeas, no salt added, rinsed and drained)
• 2 Tbsp lemon juice (juice from one small lemon)
• 1/4 cup tahini paste
• 1 Tbsp olive oil
• 2 Tbsp plain nonfat Greek yogurt
• 1/4 tsp ground cumin
• 3/4 tsp salt (or 1/4 tsp if canned beans contain salt)
Add to a food processor or blender along with 2 Tbsp of water. Blend for up to a full minute or until mixture reaches desired smoothness. (Add 1-2 Tbsp more water if hummus is too thick.) Transfer to a bowl for serving.
ADD TOPPING (OPTIONAL):
• 1 tsp olive oil (OPTIONAL)
• 2 tsp pine nuts (toasted, OPTIONAL)
• 1/8 tsp paprika Drizzle oil over the hummus, then garnish with nuts and paprika, if desired.
TOAST PITA CHIPS (OPTIONAL):
• 4 whole grain pitas (gluten-free if desired, cut into triangles for serving)
Place on a large baking sheet in a single layer. Bake for 5 minutes, and then remove from the oven and toss to stir. Return to the oven and bake 3-5 minutes more, or until toasted and browned. (You can continue to bake in 3-5 minute increments until you reach your desired crispy crunch.)
SERVE AND ENJOY!
• 1 red bell pepper (seeded and sliced)
• 1 cup baby carrots
• 1 cucumber (sliced)
• 8 radishes (sliced) Surround hummus with veggies or toasted pita chips and serve.
This recipe is just the right amount for a normal to a small-sized food processor (such as a Mini Ninja). However, if you are using a larger machine, double the recipe so the smaller amount is not hard on the machine. You will love the planned-overs!
Tahini paste is a puree made from sesame seeds. It can be found in the Asian section of the store and works great in homemade hummus and dressings.
NUTRITION INFORMATION FOR ONE SERVING
(1/4 CUP HUMMUS WITH OIL AND NUT TOPPING, WITHOUT VEGGIES AND PITAS)
Calories: 145, Fat: 8 g, Saturated Fat: 1 g, Total Carbohydrate: 13 g, Fiber: 3 g, Sugars: 1 g, Protein: 5 g, Sodium: 185 mg
Chocolate Chip Banana Bread
Cook time: 40 minutes
Yield: One loaf or 12 muffins
PREHEAT THE OVEN TO 350 DEGREES
• 2 cups old fashioned rolled oats
• 1/4 cup ground flax seed
• 2 tsp baking soda
• 2 tsp ground cinnamon
• 1/2 tsp sea salt Add to a food processor or blender and blend until oats are a flour-like consistency.
Remove from the food processor and transfer to a large bowl.
• 3 bananas Add to the food processor and blend until smooth.
• 1 egg
• 2 tsp vanilla extract
• 1/4 cup vegetable oil (or coconut oil, melted)
• 1/2 cup sugar (cane or coconut sugar)
• 1/3 cup plain Greek yogurt (nonfat) Add to the food processor with the bananas and blend about 15 seconds just until combined. Transfer to the bowl with the dry ingredients and stir until evenly combined.
• 1/4 cup shredded unsweetened coconut
• 1/2 cup dark chocolate chips (or semi-sweet, regular or mini)
Add to the bowl (reserving a few chocolate chips for the top of the bread) and stir until evenly combined. Pour the batter into a loaf pan or into 12 muffin cups. Sprinkle reserved chocolate chips on top of the batter. Bake 45-55 minutes for the loaf or 18-20 minutes for the muffins. They are done when a knife or toothpick inserted in the center (not by a chocolate chip!) comes out clean.
SERVE AND ENJOY!
NUTRITION INFORMATION FOR ONE SLICE (1/12TH OF LOAF) OR ONE MUFFIN
Calories: 225, Fat: 10.5 g, Saturated Fat: 3.2 g, Total Carbohydrate: 31 g, Cholesterol: 16 mg,
Fiber: 3.5 g, Sugars: 18 g, Protein: 4 g, Sodium: 285 mg