Tag Archives: healthy snacks

White Bean Hummus with Herb Olive Salad

on white plateThe curious folks over at America’s Test Kitchen have launched a new digital brand, Cook’s Science. I have a great fondness for understanding why things work in the kitchen. If you’re a food science geek like me, you’ll love it. I subscribed to their newsletter right away, and one of the first recipes to pop up in my inbox was this one for a white bean hummus.

The recipe was actually created to highlight the tepary bean. The tepary bean is higher in protein and fiber than other beans and is one of the most heat and drought tolerant crops in the world. At this time they are only available by mail order. Since I was in a hurry to make this, I just substituted dried white kidney beans (also called cannellini beans).

Of course you can buy ready made hummus at the supermarket. And, in a pinch, most of them are ok. Moving up a level from store bought is hummus made with canned beans. Ultimate hummus can really only be made with dried beans. Yes, it takes a bit of planning ahead, but the ultra smooth silky texture you get is worth it. Soak BeansBaking soda and salt are added to the soaking water. Both of these contribute to breaking down the tough cell walls of beans and contribute to the creamy consistency of the finished hummus. LemonThe usual suspects of lemon juice, garlic, tahini and cumin are added to this version. Where the similarity ends however, is how the garlic is added. The garlic is first pureed with the lemon juice and allowed to steep for 10 minutes. The infused lemon juice is strained out and the garlic is discarded. Turns out that the acidity in lemon juice, tames raw garlic’s harsh pungent bite. I love this kitchen hack. I’m excited to try it with vinegar and garlic in my next batch of vinaigrette. Taming the garlic beastBe patient when pureeing the beans. It will take a good four minutes to get a silky smooth hummus. smoothThe hummus is finished an herb and olive salad. Parsley and dill add a bright verdant freshness and olives pack a briny salty punch. herb olive toppingA  topping of toasted pumpkin, sunflower and sesame seeds add a delicate crunch.with seeded crackers

Click here to print recipe for White Bean Hummus with Herb and Olive Salad.

spread on pita

 

 

 

 

Healthy-ish Salted Almond Joy Bars

all dipped 2While these home-made almond joy bars aren’t exactly healthy, they are healthy-ish. It’s all a matter of degree. Consider the ingredients in a store bought Almond Joy:

Corn Syrup, Milk Chocolate (Milk Chocolate, Contains Sugar, Coca Butter, Chocolate, Milk, Lactose, Milk Fat, Nonfat Milk, Soy Lecithin, An Emulsifier), Coconut, Sugar, Almonds, Partially Hydrogenated Soybean and Cottonseed Oils, Whey, Cocoa, Salt, Vanilla, Chocolate, Egg Whites, Soya Lecithin, and Sodium Metabisulfite, to Preserve Color.ingredientsThese simply contain unsweetened almond butter, unsweetened coconut, honey, coconut oil, vanilla bean paste and salt. They are finished with a thick coating of bittersweet chocolate and topped with whole toasted almonds and sea salt. This recipe is from the genius mind of Anna Jones. I am loving her new book, A Modern Way to Cookmix in a bowlspreading in panChill the mixture for about 45 minutes in the freezer before cutting into bars. Get your dipping station all set up. I was excited to use my chocolate dipping fork. I bought it over 30 years ago and it still thrills me every chance I get to use it. it makes me feel like a professional chocolatier. A regular fork works just as well for dipping. ready for dipping

 

all dippedThese satisfy your sugar craving without being cloyingly sweet. The hard shell of bittersweet chocolate yields to a chewy almond coconut filling.

Click here to print recipe for Healthy-ish Salted Almond Joy Bars.

on a bed of coconut

Rustic Seeded Oat Crackers

butter 2I don’t really get the appeal of smoothies. Yes, I know they are jam-packed with tons of healthy foods, but honestly, they have no crunch. If I’m going to take in calories, I want to chew my food. (I make an exception for wine, because there are exceptions to every rule).with wine 3These crackers are ideal for when hunger strikes at 4:00 pm and I want to devour everything in sight. They satisfy my craving for salt and crunch. And, as a bonus, I know that they are densely packed with good- for-me ingredients.

The problem with most packaged crackers is that just a few never satisfy me. Plus, the list of ingredients almost always contains items I can’t pronounce, and probably shouldn’t be eating. The healthy packaged crackers, while packed with fibre, taste like cardboard.

These crackers are the creation of British food stylist and author Anna Jones. Her Instagram account is gorgeous. I just bought her new cookbook, A Modern Way to Cook, and I am so inspired to cook my way through it.

Oats are the main ingredient, the glue that holds all these seeds together. Feel free to play around with the seeds you add. I used pumpkin, sunflower, sesame, poppy, nigella and fennel.assortment of seedsready to mixAdd water, a few teaspoons of vegetable oil and maple syrup, and let it sit for about 10 minutes so that the oats can soak up all the moisture.mixedDivide the batter into 2 and roll each half out between 2 sheets of parchment paper. rolled outready for bakingOnce baked, let them cool and break into crackers. You can make them any size you like. I was curious to know the nutrient info for these crackers, so I did the calculations. Each large piece (recipe makes 16 large crackers) contains 85 calories, 1.5 grams of fibre and 3 grams of protein.

They are delicious plain, with butter and salt or with some olive tapenade. My friend Sandy has a great tapenade recipe.crckers in bowl on marble platterbutter 1

Click here to print recipe for Rustic Seeded Oat Crackers.

with wine 2