Hummus

Hummus is one of my favorite things to use for spreading on chicken wraps, dipping carrots, or even topping a salad. Hummus can get pretty expensive, but its really easy to make at home! This is a base recipe, so you can add whatever you want to it! Before you add the water, blend in roasted red peppers, roasted garlic, basil, olives, sun dried tomatoes, artichokes, there are tons of possibilities!

Here's what you'll need:

• 1 30oz can Garbanzo Beans (chick peas) $2.39
• 2 cloves Garlic $0.08
• 2 Tbsp Tahini Paste $0.40
• 1 Tbsp Olive Oil $0.15
• 1 Lemon $0.79
• Water $ basically free! 

Serving Size: 1/2 cup 

Total Servings: 5

Price Per Serving: $0.76

Nutrition (per serving):

      Calories: 185

      Carbs:  29g

      Fat:  7g

      Protein:  9g

For comparison, the same amount of Sabra classic hummus has 280 calories, 16 g carbs, 20 g fat, and 8 g protein.

In a blender or food processor combine the garlic, tahini, and olive oil. pulse a few times to chop up the garlic and combine the other ingredients. 

Drain the can of garbanzo beans and rinse with cold water to get all the bean liquid off of the outside. 

Add the beans and lemon juice to the blender and begin to blend. This will be pretty think so you may need to stop and mix it a couple times. Just make sure your blender is off before you stick anything in there! Then begin adding water. Start off with about 1/4 cup and then keep adding water until it gets to the consistency that you want. I added about 3/4 cup of water total. 

Once its the consistency you want, you're all done! Easy hummus thats better for you than store bought and much cheaper. Try experimenting with different flavors and find something that you love! I like roasting the garlic and adding in red peppers.

Happy Cooking! 

Cauliflower Topped Shepard's Pie

When I visit Colorado, there's a little Irish pub I visit that has the best Shepard's pie and it comes in a fluffy bread bowl. Its absolutely delicious, but with bread, potatoes, and cheese, its not the healthiest meal ever. So I decided to create a lightened up version of Shepard's pie, topped with cauliflower mash instead of potatoes. 

Here's what you'll need:

• 1 Large Cauliflower $3.49
• 2 lbs Lean Ground Turkey $8.00
• 6 Carrots $1.11
• 2 Cups Peas $0.85
• 1 Onion $1.11
• 1 Cup Low Sodium Beef Broth $0.60
• 1/2 tbsp Parsley Flakes $0.10
• 2 Tbsp Fat Free Greek Yogurt $0.28

Serving Size: 1/8 pan 

Total Servings: 8

Price Per Serving: $1.94

Nutrition (per serving):

      Calories: 249

      Carbs:  16g

      Fat:  8g

      Protein:  26g

Preheat your oven to 375 degrees

First prepare your cauliflower. Cut off the green leaves so you can get to the cauliflower better, then cut off the cauliflower. It doesn't really matter how you do this because its all going in the blender in the end. 

 Bring a pot of water to a boil and add in your cauliflower. Boil for 8-10 minutes until the cauliflower is soft. Then transfer the cauliflower to a blender or food processor and add in the greek yogurt. Blend until smooth and then set aside. You may need to do this in more than one batch.

Next cut up your carrots and onion. Cut these up however you want, but they should be in small pieces so that they cook through. I forgot to take a picture of the onion.. oops. 

Heat a large pot over medium high heat and add in the turkey until its done. Then drain it and set it aside.

Place the pot back on the heat and add in the onions and carrots. Cook for about 10 minutes until they have begun to soften. Then add in the beef stock, turkey, parsley, and peas. Continue to cook for another 10 minutes.

Place the mixture in a 9x13 oven safe pan. Then spread the cauliflower over the top in an even layer. Then place in the oven and bake for about 30 minutes until hot and bubbly. 

Remove then pan and let cool for 10 minutes. And you're done!

 Happy Cooking!

Cauliflower Rice Burrito Bowl

Who doesn't love a good burrito bowl? Now normally these things are filled with rice, cheese, and sour cream. Not my version! The rice is actually replaced by cauliflower, and it's topped with a bunch of fresh veggies and some black beans, yum! 

Here's what you'll need:

• 2 Medium Cauliflower $6.98
• 1 Lime $0.25
• 1 Bunch Cilantro $0.50
• 1 Onion $1.11
• 2 Green Peppers $2.00
• 3 Tomatoes $1.89
• 2 Avocado $2.50
• 2 cups Black Beans $1.12

Serving Size: 1 Burrito Bowl

Total Servings: 6

Price Per Serving: $2.72

Nutrition (per serving):

      Calories: 240

      Carbs:  35g

      Fat:  9g

      Protein:  11g

**Forgot to include the can of black beans in the picture, oops!

First get your cauliflower ready. Start by cutting off the green leaves and stem so its easy to get to the cauliflower. Then cut all of the cauliflower off of the stem. It doesn't really matter how you do this because its all going in a blender in the end. 

Then, in small batches, add your cauliflower to a blender or food processor, and pulse a few times until it looks like small grains of rice. Careful not to over blend it, you don't want cauliflower mush! 2 cauliflower took me about 6 batches to get it all done, you don't want to overcrowd the blender.

After your cauliflower has been riced, cut up your bell pepper, onion, and cilantro. You can cut these however you want for your burrito bowl.

Heat a large sauce pan over medium high heat and add your cauliflower to the pan. Cook, stirring occasionally, for about 5-6 minutes. Then add in the lime juice and cilantro.

Remove the cauliflower rice from the pan and then add in your peppers and onions and cook until they're a little bit charred, about 5 minutes. 

Finally, cut up your tomatoes and avocado.

 Divide up the cauliflower rice, peppers and onions, tomato, avocado, and beans between 6 bowls. Each bowl should get between 1 and 2 cups of cauliflower rice.

Serve some chips and some of my Homemade Salsa on the side! 

Happy Cooking!