Appetizers + Snacks

Cinnamon Peanut Butter Stuffed Dates are the perfect quick snack when you are craving something sweet and good for you.

What Are Dates

Dates grow on large trees called date palms. They are native to the Middle East and have been a part of the region’s cuisine for generations. Dates grow in large clusters, kind of like bunches of grapes, which hang higher than fifty feet off the ground.

To harvest dates someone must climb up the distance of tall palms, which can grow up to 75 feet tall. However, we now have large machinery that can help with the harvesting process.

When the dates are picked the bunch is not all ripe at the same time. This creates a labor-intensive task of separating the dates that are ripe and setting the ones that are not out in the sun to dry so they become more sweet and chewy.

Why Dates Are Good For You

According to Healthline dates contain several vitamins and minerals, in addition to fiber and antioxidants that this sweet treet provides.

Dates have an excellent nutrition profile.
Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.
Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving provides the following nutrients:

Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI

Dates are also high in antioxidants, which may contribute to many of their health benefits

How To Make Stuffed Dates

For this recipe, I suggest using Medjool dates. They are easy to find in your local grocery, are very sweet and a little larger than other types. When purchasing look for skins that are a little translucent, with minimal rips and tears, the dates should be intact and separate, not mashed into a big clump.

• Slit dates in half just enough to get the pit out, being sure not to cut all the way through. 

• Mix peanut butter and cinnamon in a small bowl until blended. Set aside. 

• Stuff each date with 2 or 3 whole peanuts

• Fill date with as much cinnamon peanut butter as you can without it going over the sides

• Finely chop leftover peanuts and sprinkle lightly on top of dates.

• Place shredded coconut and chopped cranberries on top of stuffed dates. 

• Place on a serving board and sprinkle a little cinnamon over the stuffed dates

For more easy and delicious snack ideas be sure and try these recipes.

Sweet and Spicy Cashews

BBQ Roasted Chickpeas Recipe

Cinnamon Peanut Butter Stuffed Dates

• Author: Gina ~ The Life Giving Kitchen
• Prep Time: 10 minutes
• Total Time: 10 minutes
• Yield: 1 dozen 1x
• Category: Snacks

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Description

Cinnamon Peanut Butter Stuffed Dates are the perfect quick snack when you are craving something sweet and good for you.

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Ingredients

12 Medjool dates  

3 tablespoons peanut butter with no sugars added

1/4 teaspoon ground cinnamon

1/8 cup roasted whole peanuts 

1 tablespoon unsweetened  shredded coconut

1 tablespoon finely chopped dried cranberries

A bit of cinnamon for dusting 

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Instructions

Slit dates in half just enough to get the pit out, being sure not to cut all the way through. 

Mix peanut butter and cinnamon in a small bowl until blended. Set aside. 

Stuff each date with 2 or 3 whole peanuts

Fill date with as much cinnamon peanut butter as you can without it going over the sides

Finely chop leftover peanuts and sprinkle lightly on top of dates.

Place shredded coconut and chopped cranberries on top of stuffed dates. 

Place on a serving board and sprinkle a little cinnamon over the stuffed dates

Enjoy

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Keywords: stuffed dates

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Vegetable spring rolls with peanut sauce are a delicious and easy way to get a rainbow of veggies all wrapped up into one eye-popping meal.

The great thing about spring rolls is you can make them any way that suits your diet. They can be vegitarian, keto, FODMAP friendly, gluten-free, or paleo, whatever suits your desire. Spring rolls are a fantastic way to wrap up great nutrition for an appetizer or a meal. These Vegetable spring rolls with peanut sauce pack a good for you punch in every bite.

Eat The Rainbow

• Mint – antioxidants + calms the stomach
• Cilantro – Vitamin C + antioxidants
• Bell Pepper – vitamin C, carotenoids + fiber
• Mango – vitamin C, fiber + antioxidants
• Carrot – beta carotene + vitamin A
• Basil – magnesium + vitamin K
• Watermelon Radish – fiber + vitamin C

Why Are Spring Rolls Clear?

Spring roll wrappers are made from a paste of rice flour and water that is stamped into bamboo mats and dried. The rice paper wrappers are so thin they are translucent which means when dried they are brittle and delicate. For these Vegtable Spring Rolls with Peanut Sauce I used Three Ladies Brand rice papers.

What Is A Watermelon Radish?

The watermelon radish is a member of the mustard family, which includes arugula, broccoli, and turnips. The radish has an edible round white root with a green stem and leaves. Inside the flesh is rimmed in white with a dark pink circular pattern, resembling a watermelon; hence it’s named.

You will enjoy the radish’s crisp, sweet, mildly peppery taste. When picking out watermelon radishes, select those that are firm, without bruises or cracks. Keep them in the refrigerator vegetable drawer until ready to use.

How To Roll A Rice Paper Spring Roll

• Clear a workspace on your counter or work on a large cutting board.
• Layout a damp dish towel on the surface to work on.
• Fill a pie pan large enough for your rice paper to completely fit in with warm water and submerge one wrapper in the water for 15 to 20 seconds.
• Rub it with your hand, flip it, and rub the other side, leaving it in the water just long enough to make sure the whole rice paper wrapper gets wet. It will still feel slightly firm when you pull it out of the water, but it will continue to soften some. It takes some practice to figure out what the right amount of firmness feels like. If you leave the wrapper in the water for too long it will start sticking to itself and get too soft for you to work with. 
• Lay the rice paper wrapper out on the flat damp towel and place ingredients in the bottom third of the wrapper.
• Be sure and place the prettiest items on the bottom since they will show on the outside of your spring roll. Layer the ingredients so you get a little bit of every ingredient in each bite. Don’t overstuff the roll, you need to leave enough space on all sides to wrap it up. 

• Carefully pulling the edge of the rice paper closest to you, wrap up and over the filling, tucking it under a little bit to pull the ingredients closer together.
• Gently pull the left side of the wrapper over the middle, and then the right, to close up the ends of the roll, similar to a burrito roll.
• Roll it up away from you, continuing to gently tuck the filling in tighter as you go. The tucking helps the roll keep a nice shape.

For more Asian inspired dishes be sure and try my Asian Noodles Lao Gan Ma. They are absolutely the best Asian noodle recipe I have ever tried, better than takeout or even some fancy restaurant. The dish has layers of sweet spicy flavors that develop a sauce you will be willing to lick the pan for.

Vegetable Spring Rolls with Peanut Sauce

• Author: Gina ~ The Life Giving Kitchen

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Description

Vegetable spring rolls with peanut sauce are a delicious and easy way to get a rainbow of veggies all wrapped up into one eye-popping meal.

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Scale 1x2x3x

Ingredients

7 spring roll rice papers

A quarter of each, yellow, red, green and orange pepper, seeded and sliced in thin strips

2 small rainbow carrots, peeled and julienne cut

3 small watermelon radishes sliced with a mandolin (carefully)

1 ripe mango, peeled and cut into small cubes

8 ounces cooked rice noodles

1 small bunch of cilantro

1 small bunch of basil

1 small bunch of mint

Peanut Sauce

1/2 cup salted natural peanut butter, no sugars added

1 tablespoon soy sauce

1 tablespoon brown sugar

1/2 medium lime, juiced

1 clove garlic minced

1 teaspoon fresh grated ginger

1 teaspoon  Sambal Oelek Chili Paste

hot water to thin as needed

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Instructions

Peanut Sauce

Add all ingredients into a mixing bowl except the water. Whisk together until creamy and smooth. If needed add warm water a tablespoon at a time until desired consistency is achieved. Set aside

Spring Rolls

Prepare all vegetables and fruit as directed, place all together in preparation for rolling. 

Fill a cookie sheet 1/2 way with warm tap water. 

See notes* for detailed rolling instructions – Submerge one rice paper in water to soften for about 20 seconds then lay on a damp towel, fill and roll.

Serve with Peanut Sauce

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Notes

• Clear a workspace on your counter or work on a large cutting board. 
• Layout a damp dish towel on the surface to work on. 
• Fill a pie pan large enough for your rice paper to completely fit in with warm water and submerge one wrapper in the water for 15 to 20 seconds. 
• Rub it with your hand, flip it, and rub the other side, leaving it in the water just long enough to make sure the whole rice paper wrapper gets wet. It will still feel slightly firm when you pull it out of the water, but it will continue to soften some. It takes some practice to figure out what the right amount of firmness feels like. If you leave the wrapper in the water for too long it will start sticking to itself and get too soft for you to work with.  
• Lay the rice paper wrapper out on the flat damp towel and place ingredients in the bottom third of the wrapper. 
• Be sure and place the prettiest items on the bottom since they will show on the outside of your spring roll. Layer the ingredients so you get a little bit of every ingredient in each bite. Don’t overstuff the roll, you need to leave enough space on all sides to wrap it up. 

• Carefully pulling the edge of the rice paper closest to you, wrap up and over the filling, tucking it under a little bit to pull the ingredients closer together. 
• Gently pull the left side of the wrapper over the middle, and then the right, to close up the ends of the roll, similar to a burrito roll. 
• Roll it up away from you, continuing to gently tuck the filling in tighter as you go. The tucking helps the roll keep a nice shape.

Keywords: Vegetable Spring Rolls

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Sweet & Spicy Roasted Cashews are a delightful appetizer, snack or gift to give that is quick and easy to make. The best part is these cashew nuts are good for you, gluten-free and vegan.

Are Cashews Good For You?

According to Livestrong Cashews offer several health benefits, although many avoid eating them because of their fat content. The fact is that cashews contain less fat than many other nuts, and what they do contain is primarily unsaturated fat. Unsaturated fats can help lower cholesterol levels and improve heart health. Along with delivering healthy fats, cashews have a positive impact on your health in several other ways.

Cashew Nutrition Facts

One ounce (about 28 grams) of raw cashews contains approximately: (3)

• 155 calories
• 9.2 grams carbohydrates
• 5.1 grams protein
• 12.3 grams fat
• 0.9 gram fiber
• 0.6 milligram copper (31 percent DV)
• 0.5 milligram manganese (23 percent DV)
• 81.8 milligrams magnesium (20 percent DV)
• 166 milligrams phosphorus (17 percent DV)
• 9.5 micrograms vitamin K (12 percent DV)
• 1.6 milligrams zinc (11 percent DV)
• 1.9 milligrams iron (10 percent DV)
• 0.1 milligram thiamine (8 percent DV)
• 5.6 micrograms selenium (8 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 185 milligrams potassium (5 percent DV)

Cashews nutrition also contains some vitamin E, niacin, folate, pantothenic acid and calcium.

For these roasted cashews, I like to use the flavor of butter to go along with the maple syrup. I did this by using Nutiva Organic Coconut Oil with Butter Flavor

For another yummy roasted appetizer try my BBQ Roasted Chickpeas They are a simple to make, healthy snack, full of sweet bbq flavor and the best part is they are protein packed, gluten-free, dairy-free, and sugar-free!

Sweet & Spicy Roasted Cashews

• Author: Gina ~ The Life Giving Kitchen
• Yield: 2 cups 1x

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Sweet & Spicy Roasted Cashews are a delightful appetizer, snack or gift to give that is quick and easy to make. The best part is these cashew nuts are good for you, gluten-free and vegan.

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Ingredients

• 2 cups raw cashews
• 4 teaspoons butter flavored  coconut oil melted and warmed
• 3 tablespoons maple syrup
• 2 teaspoons brown sugar
• 1 teaspoon pink Himalayan salt divided
• 1/2  teaspoon cayenne red pepper ground
• 1 1/2 tablespoons fresh rosemary finely chopped and divided

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Instructions

1. Preheat oven to 375F
2. In a mixing bowl add the raw cashews, warmed coconut oil, maple syrup, brown sugar, 1/2 teaspoon salt, cayenne pepper, and 1 tablespoon rosemary, whisk well. Then toss over nuts and stir until they are evenly coated with mixture.
3. Roast nuts on a parchment paper lined sheet pan for about 10 minutes, stirring and turning pan 1/2 way through roasting. Then roast for another 7 minutes or until golden brown.  I set my timer and checked them every minute until they were brown and caramelized. Be careful they can go from golden to dark fast!
4. Immediately after removing the cashew nuts from oven, sprinkle with remaining salt and fresh rosemary. Allow to cool one minute then give them a stir. Allow to cool another minute or so and then lift the parchment paper with the nuts on it and break apart any nuts sticking together.
5. Serve slightly warm or at room temperature. Store in a covered container for up to a week.

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Keywords: roasted cashews

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This healthy Lemon Ginger Energy Balls recipe is a great way to combat the effects of nausea when going through chemo or during pregnancy. Their soothing slightly sweet lemony ginger taste is packed with protein which makes them a perfect light snack for everyone.

As a mom with a house full of kids, I found it very difficult to take care of my family when I was feeling nauseous from chemo treatments. I took the medication my oncologist prescribed for nausea, but I needed more so I discovered a few natural ways that helped complement my medicine to reduce the feeling of being sick. One way was by combining ginger and lemon into these healthy Lemon Ginger Energy Balls recipe.

 Ginger for Nausea

Ginger can be an excellent natural alternative to help combat nausea. According to a study in the NCBI, Ginger root powder was effective in reducing the severity of acute and delayed nausea as additional therapy to ondensetron and dexamethasone in patients receiving high emetogenic chemotherapy.  I personally used ginger during my chemo. I juiced it fresh, drank it as a tea and took the ginger powder in pill form.

On my really bad days, I knew I had to eat something even if I didn’t feel like it, so I tried to incorporate ginger into some food to help with nausea. One idea for doing this is putting freshly grated ginger into my Lemon Ginger Energy Balls recipe.  These little power balls pack a punch of protein with the cashews and another form of nausea control with the lemon.

Lemons for Nausea

Lemons according to Health Line are a popular treatment for morning sickness.  They  contain citric acid, a naturally-occurring compound thought to aid digestion and soothe the stomach.

One of the biggest bonuses for eating this Lemon Ginger Energy Balls Recipes is from the benefits of the freshly grated lemon peel I add.  In a study on NCBI,    Citrus peel has anticancer activities and contain multiple beneficial nutrients for human beings. Flavonoids, as a class of plant secondary metabolites, exist in citrus fruits abundantly. Due to their broad range of pharmacological properties, citrus flavonoids have gained increased attention. Accumulative in vitro and in vivo studies indicate protective effects of polymethoxyflavones (PMFs) against the occurrence of cancer. PMFs inhibit carcinogenesis by mechanisms like blocking the metastasis cascade, inhibition of cancer cell mobility in circulatory systems, proapoptosis, and antiangiogenesis.

Because I had cancer  I always try to avoid sugar as much as possible. I also do not want to use artificial sweeteners or even stevia products that have alcohol fillers. In this recipe, I have a hint of maple, which you can omit because my sweetness mostly comes from Pyure Organic Stevia. There are no fillers, just stevia powder which I can get on Amazon.

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Lemon Ginger Energy Balls Recipe

• Author: Gina ~ The Life Giving Kitchen
• Yield: dozen

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This healthy Lemon Ginger Energy Balls recipe is a great way to combat the effects of nausea when going through chemo or during pregnancy. Their soothing slightly sweet lemony ginger taste is packed with protein which makes them a perfect light snack for everyone.

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Ingredients

1 1/2 cup of quick cooking oats

1/2 cup raw cashews

3 tablespoons no sugars added peanut butter

2 tablespoons real maple syrup

3 scoops of Pyure organic stevia (100% stevia with no fillers)

zest from 2 lemons divided in half

juice from one lemon

2 teaspoons fresh finely grated ginger

1 teaspoon vanilla extract

1/4 teaspoon pink Himalayan salt

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Instructions

1. First, add the oats to your food processor and process until a fine flour forms. Toss in the raw cashews and pulse until finely ground as well.
2. Add all remaining ingredients except for half of the lemon zest to the food processor and pulse until a thick, uniform dough forms.  This will take about a minute or two.
3. Use a 2 tbsp scoop to measure out each ball, and roll each ball in between your hands until it forms an even circle.  Roll each ball in the other half of the lemon zest to coat lightly. Store these bites in the fridge for up to 10 days, or in the freezer for up to a month. If you opt for the freezer, let each ball thaw for 5-10 minutes before enjoying.

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Keywords: Lemon Ginger Energy Balls recipe

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If you would like more great energy ball recipes, check out my Matcha Energy Balls.

Matcha Energy Balls are filled with sweet dried dates, raw cashews, cocoa powder and matcha which creates a quick healthy energizing snack.

Lemon photo credit: Photo by Heather Gill on Unsplash

Matcha Energy Balls are filled with sweet dried dates, raw cashews, cocoa powder and matcha which creates a quick healthy energizing snack.

One of the latest buzz words in nutrition is antioxidants which are naturally occurring chemicals compounds that prevent chronic diseases and aging. The more you can get into your diet the more your body can fight against these.  Fruits and vegetables are filled with antioxidant properties however matcha surpasses them all in comparison, considering it better than most superfoods.  

What Is Matcha?

Matcha is a finely ground powder made from specially grown and processed green tea leaves. The green tea plants for matcha are grown in the shade for approximately the last three weeks before harvest. This allows for the plants to produces more theanine and caffeine. When harvested the stems and veins are removed before the plant is dried and ground into a fine powder which is consumed by dissolving in water or milk. 

Among many of the health benefits matcha provides is it boosts metabolism and burns calories, detoxifies effectively and naturally, it is rich in fiber, chlorophyll, and vitamins and it enhances mood and aids in concentration.  It also provides vitamin C, selenium, chromium, zinc and magnesium and lowers cholesterol and blood sugar. 

I personally drink it daily as a colon cancer survivor because it contains a unique potent class of antioxidant known as catechins which aren’t found in any other foods. The catechin EGCg(epigallocatechin gallate) provides potent cancer-fighting properties. Catechins contort the effects of free radicals from pollution, UV rays, radiation and chemicals, which can lead to cell and DNA damage. Since over 60% of the catechins in matcha is actually EGCg, drinking matcha daily can help restore and preserve the body’s well-being and balance. 

I am always looking for recipes that help me get more matcha into my diet so I created these matcha power balls. Each energy ball is filled with sweet dried dates, raw cashews, cocoa powder and matcha which creates a quick and healthy snack. 

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Matcha Energy Balls

• Author: Gina ~ The Life Giving Kitchen
• Yield: 12 energy balls

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Matcha Energy Balls are filled with sweet dried dates, raw cashews, cocoa powder and matcha which creates a quick healthy energizing snack.

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Ingredients

1/2 cup soft, pitted sticky dates

1/2 raw cashews

1/4 cup unsweetened cocoa powder

1 tablespoon matcha green tea plus cocoa tablespoon more for rolling balls in

1 tablespoon unsweetened almond milk

1 teaspoon fine powder stevia (optional)

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Instructions

1. Add dates and cashews to food processor and process until they form a sticky ball

2 Cut apart ball slightly and add cocoa powder, matcha powder, and almond milk

3. Process until all ingredients have been combined and cocoa into a large sticky ball again.

4. Grease hands with a little coconut oil and roll mixture into 10 small balls.

5. Mix 1 tablespoon of matcha powder with 1 teaspoon stevia in a small bowl, stir well to mix

5. Roll the ball into matcha powder until coated well.

6. Store in refrigerator for up to two weeks or 2 months in freezer

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Hot matcha photo credit: Photo by marine Dumay on Unsplash

Black Eyed Pea Hummus is where the south meets traditional hummus with a twist in this delicious, slightly nutty flavored dip.

It took me a while to be converted to back eyed peas vs. my Hoosier navy beans I grew up with. But once I did, there was no turning back. That’s why I love this recipe where the south meets traditional hummus with a twist. Not only is it great tasting it’s very nutritious.

Black Eyed Peas and Nutrition

• For example, black-eyed peas help prevent anemia since they are an excellent source of iron. Iron is needed for the production of red blood cells which carries oxygen from the lungs to the rest of the body. When a person is deficient in iron, their body does not produce enough red blood cells and they become anemic.

• When a woman is pregnant, it is a good idea to have black eyed peas as part of their diet regularly. They contain nutrients that are vital to a healthy pregnancy such as fiber, protein, folate, iron, and more. Folate, or vitamin B9 is an essential nutrient for a healthy pregnancy. This vitamin plays a significant role in DNA synthesis, and research shows that folate deficiency raises the risk for spina bifida and anencephaly.

• Another good reason to eat these tasty little beans is they are a great source of protein. One cup of black eyed peas contains 13.3 grams of protein which is 27 percent of your recommended daily allowance. This impressive amount makes black eyed peas a great substitute if you’re trying to cut back on animal protein, or if you’d just prefer to have more plant-based foods in your diet.

For another great appetizer be sure and try my Vegan Stuffed Mushrooms.

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Black Eyed Pea Hummus

• Author: Gina ~ The Life Giving Kitchen

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Black Eyed Pea Hummus is where the south meets traditional hummus with a twist in this delicious, slightly nutty flavored dip.

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Ingredients

2 cups canned black eyed peas, drained and rinsed

2 tablespoons tahini

1/4 teaspoon red pepper flakes

1 teaspoon apple cider vinegar

1 teaspoon pink Himalayan salt

1/2 cup virgin olive oil

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Instructions

Combine all ingredients in a food processor, blend until creamy and smooth, about one minute

Place in a serving bowl, top with a few whole black eyed peas and red pepper flakes. Serve with soft pita bread or crackers. Refrigerate up to one week.

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Vegan Stuffed Mushrooms are a perfect appetizer for your next party, full of garlic, toasted pecans, sundried tomatoes, spinach and then topped with a citrus basil dressing. They are easy to make and you can make them ahead then bake just before a party.

Mushrooms can get a bad rap in the food world, many people dislike them just because of their looks and texture. However, they are great tasting and packed with nutrition that might be surprising. Organic Facts has a great article on the benefits of adding mushrooms into your diet.  Here are just a few.

Lower Blood Pressure

Studies of various types of mushrooms, including shiitake and maitake mushrooms, have shown them to be high in potassium content. Potassium acts as a vasodilator, relaxing tension in blood vessels and, therefore, reducing blood pressure.

Vitamin D

Vitamin D is a relatively rare vitamin to find in vegetables, and in fact, its edible forms, are not particularly common. However, mushrooms have it, and this essential vitamin can facilitate the absorption and metabolism of calcium and phosphorous.

Prevent Diabetes

Mushrooms are an ideal low-energy diet for diabetics, as cited in Functional Foods in Health and Disease. They have no fats, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals. They also contain a lot of water and fiber. Moreover, they contain natural insulin and enzymes which help the breaking down of sugar or starch in food.

Suppress Breast Cancer Growth

NutritionFacts.org has a great video that shares with us why mushrooms are important for women to add to their diets. Just 5 a day can make a difference to help suppress breast cancer cell growth. white mushrooms are cheap, convenient and are apparently able to outsmart breast cancer cells that try to make their own estrogen, by crippling the enzyme tumors use to make it.

Vegan Stuffed Mushrooms are a simple and delicious way to get more mushrooms into your diet. They make a great appetizer or if you are like me, they make a meal. I just happen to eat all the mushrooms in this picture after the photo shoot for my supper.

For more appetizer ideas to serve with these Vegan Stuffed Mushrooms be sure and visit my BBQ Roasted Chickpeas recipe.

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Vegan Stuffed Mushrooms

• Author: Gina ~ The Life Giving Kitchen

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Vegan Stuffed Mushrooms are a perfect appetizer for your next party, full of garlic, toasted pecans, sundried tomatoes, spinach and then topped with a citrus basil dressing. They are easy to make and you can make them ahead then bake just before a party.

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Ingredients

12 to 14 medium to large white mushrooms

1 tablespoon virgin olive oil

2 tablespoons sweet onion finely minced

5 cloves garlic finely minced

1/4 cup chopped spinach

3 tablespoons roasted pecans finely chopped

3 tablespoons sun-dried tomatoes finely chopped

3 tablespoons basil finely chopped

1/2 teaspoon pink Himalayan salt

1/4 teaspoon pepper

1 tablespoon chopped fresh basil for topping

Citrus Basil  Dressing

1/4 cup finely chopped basil

1 clove garlic minced

1/2 lime juiced

1/2 tablespoon white vinegar

1/4 cup virgin olive oil

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Instructions

Start with the dressing so the flavors have time to combine well.  Mix all ingredients in a small bowl and set aside.

Preheat the oven to 325 degrees

Remove the stems from the mushrooms and dice them finely.  Place caps bottoms up in a baking dish.

Add olive oil to a medium-sized pan and heat over medium heat.  Add onions, saute until they are transparent. Add garlic, chopped mushroom stems, spinach, and basil, stirring occasionally until stem pieces are soft. Add sun-dried tomatoes, salt, pepper, and pecans, sauteeing for 1 minute. Remove from heat.

Place mixture into mushroom caps and bake for 15 minutes or until the caps are soft and brown.

Remove from oven and allow to cool for a few minutes. Then drizzle Citrus Basil Dressing over the mushrooms and top with chopped fresh basil. Serve and enjoy.

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This creamy, slightly nutty Vegan Spinach Dip has a hint of lemon, basil, and garlic which makes it a perfect accompaniment with raw veggies, toasted bread or crackers at your next party.

The best parts of getting together for parties is great fellowship and of course food.  I love having special appetizers to serve my company, whether we are watching football,  having a game night or just mingling with new friends. It is also important to have some healthy alternatives to the usual fried and carb loaded appetizers. This Vegan Spinach Dip is easy to make ahead and every ingredient in this recipe is good for you.  There is no dairy and it’s packed with good for you greens and herbs.

Vegan Spinach Dip Secret Base Ingredient

The base that creates the magic in this Vegan Spinach Dip is raw cashews. As far as nuts go cashews are one of the lowest-fiber, but they are packed with vitamins, minerals, and antioxidants. These include vitamin E, K, and B-6,  along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are all important for helping our bodies function properly.

Have you ever wondered where cashews come from? Being from the south, I know all about pecans but cashews are much different. Did you know they really come from apples, in a roundabout way?  I did some investigating and found this interesting video from Duncan’s Thi Kitchen. Duncan visits a cashew factory in Phuket to get the lo-down on cashew production.

This Vegan Spinach Dip recipe is simple to make, you just soak raw cashews in hot water for a few hours then mix it up in your food processor with some olive oil and almond milk until creamy. Then you can add your seasonings and veggies in the same processor.

Just like that, you have a healthy creamy dip that is sure to please your family and friends.

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Vegan Spinach Dip

• Author: Gina~ The Life Giving Kitchen

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Description

This creamy, slightly nutty Vegan Spinach Dip has a hint of lemon, basil, and garlic which makes it a perfect accompaniment with raw veggies, toasted bread or crackers at your next party.

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Scale 1x2x3x

Ingredients

• 1 cup raw cashews
• 3 cups hot water
• 1/4 to 1/2 cup almond milk
• 1 tablespoon virgin olive oil
• 1 tablespoon of nutritional yeast
• 1/3 cup roughly chopped spinach 
• 1/3 cup packed  roughly chopped fresh basil leaves
• 1 garlic clove chopped fine
• 1 teaspoon Himalayan  salt
• 1/2 teaspoon red pepper flakes
• 1/4 teaspoon dried oregano
•  zest from one medium size lemon
• 4 tsp fresh lemon juice

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Instructions

Soak raw cashews in 3 cups of hot water for 2 to 3 hours. This softens the nuts for processing.

Drain cashews put in a food processor. Add 1/4 cup of almond milk and olive oil. Process for several minutes stopping every minute to scrape sides of the bowl. If the mixture is not creaming well, add more almond milk, a tablespoon at a time.

Add nutritional yeast, spinach, basil, garlic, salt, red pepper flakes, oregano, lemon zest, and lemon juice.  Process for 2 to 3 minutes or until mixture is creamy and smooth.

Serve with raw veggies, toasted bread, crackers or chips.

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Keywords: vegan spinach dip

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BBQ Roasted Chickpeas recipe is a simple to make a healthy snack, full of sweet bbq flavor and the best part is they are protein packed, gluten-free, dairy-free, and sugar-free!

Move over popcorn and nuts, a new snack is in town. This roasted chickpeas recipe is inexpensive, simple to make and packed with disease fighting nutrition. Chickpeas provide a variety of vitamins and minerals, as well fiber and protein.

A 1-ounce (28-gram) serving provides the following nutrients:

• Calories: 46
• Carbs: 31 grams
• Fiber: 2 grams
• Protein: 3 grams
• Folate: 12% of the RDI
• Iron: 4% of the RDI
• Phosphorus: 5% of the RDI
• Copper: 5% of the RDI
• Manganese: 14% of the RDI

Accoring to Healthline.com Chickpeas have several characteristics that may help reduce the risk of several chronic diseases.

Heart Disease

Chickpeas are a great source of several minerals, such as magnesium and potassium, which have been studied for their potential to boost heart health (1, 22, 23).

This is because they may help prevent high blood pressure, which is a major risk factor for heart disease.

Additionally, the soluble fiber in chickpeas has been shown to help reduce triglyceride and “bad” LDL cholesterol levels, which may increase heart disease risk when elevated (16, 24).

In one 12- week study, 45 people who ate 728 grams of chickpeas per week significantly reduced their total cholesterol levels by an average of almost 16 mg/dL (21).

Cancer

Including chickpeas in your diet on a regular basis may help reduce your risk of certain types of cancer.

First, eating chickpeas may promote the body’s production of butyrate, a fatty acid that has been studied for its potential to reduce inflammation in colon cells, possibly decreasing the risk of colon cancer (16, 25).

Furthermore, chickpeas are a source of saponins, which are plant compounds that may help prevent the development of certain cancers. Saponins have also been studied for their role in inhibiting tumor growth (16, 26, 27).

Chickpeas also contain several vitamins and minerals that may lower your risk of cancer, including B vitamins, which may be responsible for reducing the risk of breast and lung cancer (28, 29, 30).

Diabetes

Chickpeas have a few properties known to support blood sugar control, and thus may help prevent and manage diabetes.

The fiber and protein in chickpeas help prevent your blood sugar levels from rising too quickly after eating, which is an important factor in diabetes management (5, 10, 16, 31).

Additionally, their low glycemic index (GI) makes them appropriate for those with diabetes, as they are unlikely to lead to blood sugar spikes (16, 32, 33).

They’re also a source of several vitamins and minerals that have been found to reduce the risk of type 2 diabetes, including magnesium, B vitamins and zinc (1, 34, 35, 36).

With all this goodness it’s easy to see that we need to ad more chickpeas to our diets. One great way is snacking on them like nuts or popcorn when you make this BBQ Roasted Chickpeas recipe.

BBQ Roasted Chickpeas Recipe

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BBQ Roasted Chickpeas Recipe

• Author: The Life Giving Kitchen
• Yield: 15 oz 1x

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Description

BBQ Roasted Chickpeas recipe is a simple to make a healthy snack, full of sweet bbq flavor and the best part is they are protein packed, gluten-free, dairy-free, and sugar-free!

 

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Ingredients

1 15 oz can chickpeas

1 tablespoon extra virgin olive oil

BBQ Seasoning Mix

1/4 cup finely ground coffee
1/4 cup brown sugar
2 tablespoons chili powder
1 tablespoon paprika
1 tablespoon black pepper
2 tablespoons salt
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon cocoa powder
1/2 tablespoon cayenne ~ or more

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Instructions

1. Preheat oven to 400 degrees F.
2. Line a baking sheet with parchment paper and set aside
3. Rinse and thoroughly dry the chickpeas. It is best to place the chickpeas on paper towels and pat until they are almost dry.
4. In a small bowl, mix together all the ingredients to the bbq seasoning mix. You will have extra seasoning so I suggest placing in a jar with a tight lid to use next time.
5. Place the chickpeas in a large dry bowl and drizzle the olive oil over them. Toss until they are completely covered.
6. Add 2 tablespoons of the bbq seasoning mix, lightly toss to coat.
7. Place coated chickpeas on parchment lined baking sheet
8. Roast in 400-degree oven for 35 minutes. Set your timer every 15 minutes to gently stir the chickpeas while roasting.  Ovens vary so when the desired roasting is done, remove and allow to cool.
9. Store in an airtight container for up to 1 week

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Keywords: roasted chickpeas recipe

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Roasted Garlic Hummus is a healthy easy recipe to create a delicious mellow flavored dip for vegetables, slices of bread, nuts and pita chips.

Why is hummus healthy?

Hummus is a healthy dip which is traditionally made from mashed chickpeas, tahini (sesame seed paste), lemon juice, olive oil, and spices.  It is low in saturated fat and high in fiber and protein, and it has complex carbohydrates that make you feel full and satisfied.  Chickpeas contain a good variety of amino acids which are the building blocks of protein, and their protein is easily digested.  A serving of hummus supplies 2.4 grams of protein. It also is full of key nutrients our bodies need such as B vitamins, calcium, folate, iron, magnesium, phosphate, potassium, and zinc.  With all this goodness, it makes sense to use it as a healthy substitute for mayonnaise and other dairy-based dips.

How to roast garlic

This Roasted Garlic Hummus recipe has a mellow, almost buttery flavor thanks to the roasting of the garlic. It is simple to roast garlic, just cut the top of a whole bud off then drizzle with a little olive oil and top with freshly ground salt and pepper.  Place the garlic bud on a large square of parchment paper and tie tightly with butcher twine. You can also place in aluminum foil and wrap tight. Put the bundle on a cookie sheet and roast for 35 minutes at 400.

When the garlic is done,  cooling to the touch. To get the garlic out of the papery cloves just pinch each clove individually and it will pop right out. It will have the consistency of butter. This is also amazing to spread on toasted whole grain bread or bagels.

If you are watching your calories then choose to switch out a colorful variety of fresh sliced veggies instead of pita chips or bread. About any vegetable in season will go great with hummus.

How to make Hummus

Making homemade hummus is easy and takes no time at all. The basic ingredients, chickpeas, tahini, lemon juice, olive oil, and spices are all placed in a food processor and processed until smooth.  The combination of seasonings and add-ins such as roasted garlic are about endless.

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Roasted Garlic Hummus

• Author: The Life Giving Kitchen

Print

Pin

---

Description

Roasted Garlic Hummus is a healthy easy recipe to create a delicious mellow flavored dip for vegetables, slices of bread, nuts and pita chips.

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Scale 1x2x3x

Ingredients

1 very large head of garlic

2 – 15 oz cans of chickpeas drained, saving the liquid in a cup

1/4 cup tahini (sesame paste)

1/4 cup extra virgin olive oil

1/3 cup freshly squeezed lemon juice (don’t buy that bottled stuff)

1 teaspoon pink Himalayan  salt

1/4 teaspoon cayenne

Paprika and minced fresh parsley for garnish

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Instructions

Preheat oven to 400 degrees

Peel the outter layer of garlic skin off the bulb.   Cut the top of the bulb off so all the tips of the buds are exposed.

Place in foil, drizzle with olive oil, then salt and pepper to taste. Wrap foil tightly and place bundle on a cookie sheet in the oven.  Bake 35 minutes.

Place drained chickpeas, tahini, olive oil, lemon juice, salt, cayenne and 3 tablespoons of chickpea juice in a food processor that has the blade in.

Once garlic is done, remove from oven and allow to cool to the touch. Carefully open the packet. Squeeze each garlic clove from the bottom and place roasted garlic into the food processor.

Process on high until hummus is smooth and creamy. If needed add more chickpea juice 1 tablespoon at a time until smooth and creamy.

Store in the refrigerator for up to one week.

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