Lentil Hummus and Hummus Deviled Eggs (Easter Prep!)

Have you ever noticed just how popular hummus is?  At one time it was just a dip made from chickpeas and tahini (plus garlic, lemon, and olive oil, typically) but now if you search for hummus recipes you will find everything from edamame hummus to black bean hummus. If you are following a  low FODMAPs diet you may be like me and really miss your hummus (because, sadly beans and lentils are loaded with FODMAPs).  And only recently did I learn that tahini is out too, what a bummer. But, I thought, "what if I could make a lower FODMAPs hummus"??

After all, canned lentils get the "Green Light" from the Monash University low FODMAPs app.  As it says in the fine print, the fructans and GOS (both water soluble) may leach out in the brine, making them an ok food at servings of 1/2 cup or less.  Score!  The same is said with chickpeas, but I wanted to try a different type of hummus because not everyone, especially my husband, likes the texture of chickpeas.

Source: Monash University

Lower FODMAPs Lentil Hummus

Makes ~2 cups

Ingredients

1- 15 ounce can lentils (made with just lentils, and no seasonings), strained well **

1/4th cup tahini **

~1/8th cup, or more, freshly squeezed lemon juice

1/4th cup garlic-infused olive oil 

1/2 tsp. salt
1/2 tsp cayenne pepper (optional)

Directions

 Add all ingredients to a food processor, minus the salt.  Blend well.  Add the salt at the end, and blend again.  Add more lemon juice if the dip is too dry (or more oil if you'd like).

**NOTE: If you are following a low FODMAPs diet, keep in mind tahini is not low FODMAPS.  I used less than is normally called for in most hummus recipes, but the small amount still might cause you problems if you are really sensitive to GOS and fructans (the "O" in FODMAPs). Also, the lentils are still going to include some FODMAPs, but buying them in the can will reduce them to tolerable levels for most people.

I'm not including the nutrition facts today, but they are very similar to most hummus recipes; ~70-90 calories in 2 Tbsp. and about 2-3 grams of fiber.

I definitely preferred the texture of this hummus to that made with chickpeas.  And because I like my food spicy the additional hint of cayenne was a kick that I enjoyed!

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And if you still haven't figured out what to make for your Easter brunch (or, if you're just looking for a new snack to enjoy) try these hummus deviled eggs.

Hummus Deviled Eggs

Makes 10 halves

Ingredients

5 eggs

1/3 cup lentil hummus (or your favorite hummus)

2 Tbsp. olive oil (or garlic-infused olive oil if you want more garlic flavor)

1/4th tsp. fresh ground pepper

1/4th tsp. salt

3 tsp. dill relish

Smoked paprika for garnish

Directions

1.  Place eggs into a large pot and cover with water.  Bring water a a boil, then quickly turn off the water and allow the eggs to sit in the water for ~12 minutes (this is the method I use, but if you have another method, use that if you wish).  Allow eggs to cool outside of the water for about 10-15 minutes.

2.  Remove the shells from the eggs after they have cooled.  Cut in half and scoop the yolk out and put into a food processor.   Add hummus, olive oil, pepper, and salt to the yolk and puree until mixed well.  Add the relish and pulse the processor 3-5 times to incorporate.

3.  Either pipe the yolk/hummus mixture into each egg white, or use a small spoon to scoop it into the egg white halves.  Top each half with smoked paprika.

Be careful, after one you may not be able to stop.  These things are delectable!

And don't forget about last year's Easter recipes, especially the raw carrot cake bites.  Oh my, delicious.  Tomorrow I will be posting an updated version of those same delicious, and actually healthy "carrot cakes"!

QUESTION:  Do you like hummus? What's your favorite type of hummus? 

Thanks for reading!

The Candid Rd

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NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Butternut Squash Muffins (Whole Grain and Gluten Free)

Believe it or not, last year we grew close to 50 butternut squash in our garden (ok, Nick grew them, I just cheered him on and watered a few times).  We had so many squash that we were able to give some away to friends and family, it was great. I also got inspired to make just about everything you could imagine with the squash (check out my recipes on the side of my blog; pizza, cookies, sauce, lasagna, the list goes on.....).

This year, however, we grew one.

I felt a lot of pressure to do something really amazing with this squash, so I had to find one recipe and really make it special.  After last year's cookies, breads, sauces, smoothies, etc. I figured I was lacking one thing.... muffins!

Butternut Squash Muffins

Gluten Free

Whole Grain
Low FODMAPs

Serves 24

Ingredients

3.5 cups brown rice flour

2 tsp. baking soda

2 tsp. salt

1 tsp. baking powder

1 tsp. nutmeg, ground

1.5 tsp. cinnamon

2.5 cups cooked, pureed butternut squash **

1.5 cups white sugar

1/2 cup brown sugar

1 cup vanilla yogurt

4 egg whites

1 egg

1 cup dried fruit (I used dried pears)

NOTE**:  If you are following a  low FODMAPS diet,  you will want to omit the dried fruit, and be aware that butternut squash has a moderate amount of FODMAPs

Directions

1. Preheat oven to 350 degrees.  Line two 12-cup muffin pans with paper muffin liners

2.  In a medium bowl mix the flour, baking soda, salt, baking powder, nutmeg, and cinnamon.  In a large bowl beat together the butternut squash, both sugars, yogurt, egg whites and egg.  Blend the flour mixture into the sugar/butternut squash mixture, slowly.  Fold in the dried fruit.  Transfer to the prepared muffin pan/liners.

3.  Bake 18-20 minutes in the oven, until a toothpick inserted in the center of the muffin comes out clean.  Cool on wire rack

Estimated Nutrition Facts for 1/24th of recipe

Nutrition Highlights:  Excellent source of vitamin A, low fat, and compared to store-bought muffins these are definitely lower in calories.

We ate several of these muffins within a couple days, then we froze them to bring with us on our vacation to Bald Head Island (our wedding vacation!).  They were truly a lifesaver because traveling often means unhealthy eats are the only option.

Isn't it interesting how different types of light can make certain foods look completely different?!  The muffins below look somewhat anemic. No?

These muffins were so moist and delicious that they didn't even need butter (although Nick tended to eat his with peanut butter).  I was definitely happy with the one recipe I got from the one butternut squash we grew this year.  Try them today!

Have a fabulous Thanksgiving tomorrow, if you celebrate.  I'll be back on Friday with a post that answer the FAQ: What's Your Best Tip You Like To Give for Weight Loss?!  haha, right after "Turkey Day" :)

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

What's New In Weight Loss, and Some Crunchy Ranch Chickpeas

The following articles were published in the last few weeks, and I felt they were all worth reading, if you have the time (especially the first and third one).

Keeping Weight Off Is As Much A Challenge As Losing It

Couch Potatoes Gain Weight Without Eating

Good Carb, Bad Carb

'People Pleasers' Feel Pressured to Snack

Regarding that last article about snacking, snacks can often be "not so healthy", but then there are some that pack a serious nutritional punch, such as these Crunchy Ranch Chickpeas;

Crunchy Ranch Chickpeas
Serves 4
 (Source; Trivillagemagazine.com)

Ingredients
1-15 ounce can of chickpeas
Powdered ranch salad dressing mix
Nonstick cooking spray (or your favorite oil spray)



Directions

1. Preheat oven to 375 degrees. Spray a sheet pan with nonstick cooking spray.


2. Drain chickpeas well, rinse and dry (very well) with paper towels to absorb any moisture.

3. Spread the chickpeas out in a single layer on the pan. Bake 20 minutes, then shake the sheet pan to rotate the chickpeas. Bake an additional 20 minutes until chickpeas are golden brown and somewhat shriveled.

4. Remove from oven, spray with nonstick spray (I used my new Misto, which contains garlic olive oil. If you don't have a Misto, or something similar, you are truly missing out! And no, I was not compensated for this post.)

5. After spraying your chickpeas, sprinkle with powdered ranch mix to taste (I doubled the recipe and used a little over half of one package ranch mix).

6. Shake pan to coat all sides with the ranch powder. Let cool 5 minutes before eating (and take a couple BEANO or Gas-X Prevention pills if you are like me and you need it!).

Calories; ~ 150 per serving
Fiber: ~ 3 grams per serving (a good source!)

Want another great recipe? Here is a recipe for roasted chickpea snacks from Teri over at Managed Macros.


QUESTION: Do you like chickpeas?? Do you have a Misto, or something like it? Aren't they amazing!?

What are your thoughts on any of the weight loss/management articles? I especially got into the first one about how difficult it is to maintain a healthy weight. In fact, I'll be writing a candid post about my thoughts on that issue relatively soon.

Moist and Delicious Avocanana Bread (Gluten Free)

One day, not too long ago (in a beautiful kitchen far, far away. haha), I opened the fridge and realized that in our bottom drawer there were two bananas that were brown, but not rotten. I grabbed the bananas and threw them in the freezer, assuming I'd eventually turn them into banana bread. Three days later, no joke, I found the following great recipe in Today's Dietitian Magazine.

Avocanana Bread
(Modified version of a recipe from Today's Dietitian)

Prep time: 15 minutes
Cook time: 1 hour and 10 minutes

Makes 1 loaf
Serves 8

Ingredients

1/2 cup old-fashioned oats
1 cup brown rice flour
1 t baking powder
1 t baking soda
1/2 t salt
1 t cinnamon
1 ripe, fresh avocado, seeded
1/4 cup canola oil
1 cup brown sugar
2 eggs
2 very ripe bananas
1/2 cup chopped almonds
1/4 cup unsweetened vanilla almond milk
1/2 T lemon juice

Instructions

1. Line a 9 x 5 x 3 inch loaf pan with nonstick foil and lightly grease the bottom only.
2. Preheat oven to 350 degrees F.
3. Combine dry ingredients: oats, flour, baking powder, baking soda, salt and cinnamon. Set aside.
4. Scoop the avocado into a large bowl and mash lightly.
5. Add oil and brown sugar to the avocado. Cream together using an electric mixer, until light and creamy.
6. Add eggs, one at a time, beating well after each addition.
7. Stir in bananas, then almonds and dry ingredients.
8. Stir in almond milk and lemon juice, beat just until the milk and juice are incorporated.
9. Pour into prepared loaf pan and bake in preheated oven for 1 hour and 10 minutes.

This bread is very, very moist, and almost tastes like it's not quite done when you take it out, but once it passes the "knife-test" (as in, you insert a knife and it comes out clean) it should be ready!

This is what it looked like prior to baking.....nice and green.


Thankfully it looked normal once it was cooked (although still slightly green inside).

Estimated Nutrition Facts

Serving Size (1/8th loaf)

Look at all the fiber! Even the protein content is pretty decent, for a slice of quick-bread. Also, bear in mind a lot of that sugar is from banana and avocado, so it's not considered "added sugar" (although most of it is from brown sugar....I won't lie).

I can't even explain the taste to you, other than it was moist, sweet, and delicious. I actually ate this with a bit of real butter (yes, I said it, real butter!! Yum.). I will definitely make this again. I might even try it with higher-fiber oat bran flour next time.

QUESTION: What's your favorite fruit or vegetable to add to quick breads? I love pumpkin breads myself.

Chia in My Yogurt, and Another Chia "Pudding"

I have attempted to sample chia "puddings" to guests and team members where I work, and I find that about 50% of the people love them, and then 50% hate them (and when they hate them, they really hate them!). I think there are three things that prevent people from enjoying chia "puddings";

1) The texture. For some people who are sensitive to weird textures, chia puddings are a not go. 2) The appearance. Chia seeds are dark and when they turn to gel they look kind of ugly (ok, really ugly) and that's a turn off for some people.
3) Chia seeds are very bland, and you need to add a lot of flavor to your puddings in order to get a good taste. As a dietitian I try not to add too much sugar, but for some people that's no bueno. Sorry!


I'm not sure where I saw this recipe, originally, but I'm almost positive it was on Teri's blog. I liked it right away because it called for tahini, and I'm always looking for new ways to use tahini (ways that don't involved chickpeas!)

Tahini and Chia Pudding
(Makes 2 servings)

1/4 cup chia seeds
3/4 cup unsweetened vanilla almond milk
1 T tahini
1/2 tsp vanilla
Pinch of salt
Fruit to add for toppings (frozen berries, banana, etc.)

Mix all ingredients together and chill for 30 minutes. Serve with fruit (bananas work really well, and I also enjoyed it with frozen berries)

This definitely had a different taste. I liked it a lot, especially considering the nutrition facts for one serving;
Look at all of that fiber! Yes, this is high in fat, but let's not forget tahini and chia seeds both offer the beneficial polyunsaturated fatty acids (and chia provides omega-3). This would make a great breakfast, topped with some fruit, or even a nice hearty snack. It's very filling.



And before I end my chia posts for a while (I think I'm all chia'd-out) I have one more chia creation to share! I talked to a customer at work the other day who told me something fun that she does with chia. She said she adds the seeds to a bit of juice and once the seeds and juice have sat in the fridge for a while, and the seeds have turned the juice into a jell-like consistency, she mixes it into Greek yogurt. I loved this idea, so I tried it.

This is something I will do often, as it adds the prefect amount of sweetness to plain Greek yogurt (plus some vitamin C, fiber, and omega-3).

Ingredients

1 T chia seeds
3 T juice (I used 100% pomegranate juice)
(**You can also use a low calorie juice, such as V8 Light **)
1/2 cup plain Greek yogurt

Directions

Let the chia + juice sit in the fridge for about 20 minutes.
Add the chia/juice combination to your yogurt, and mix well.

Question: Go ahead, tell me the craziest thing you've done with chia! If you haven't tried it, do you think you will?

Any fun weekend plans? I actually have tomorrow off because my cousin is getting married. I'm so happy for her!

Who Says Cheese and Peanut Butter Don't Go Together?

I don't know what it was that enticed me to dip my string cheese in peanut butter, but I did, and I loved it. Think what you want, but I tell you it's surprisingly delicious. Dietitians like me are always recommending a high protein snack, and I really don't think it gets any better than this.

String cheese (7 grams protein) + 1 T peanut butter (3-4 grams protein) = 10-11 grams protein

Yeah!

And I'm pretty sure one of my favorite TV dietitians, Joy Bauer, would approve. Have I mentioned that I get to meet her soon?! I can't really talk about it a whole lot on my blog, but I'm very excited. Joy has many of the of the same opinions about food and nutrition that I do, and whenever she is on the Today show I just love the answers that she provides! They are always realistic and research-based (great combination).

And how about these shoes for another wonderful discovery?

I found these on the OKAb website. They have a great selection of cute flip-flops to wear for a beach wedding. Why pay for expensive shoes when you are getting married in the sand?! These will match my cream-colored dress perfectly, and I'll show off my beautiful feet (which won't be beautiful until I get them heavily pedicured).

QUESTION: What's your favorite really random snack?!
If you got married on a beach, did you wear flip-flops? Just out of curiosity, what would you recommend as a centerpiece for the tables at a beach wedding and reception?

Do You Ever MOJO?

Are you a fan of snack bars? I have a love/hate relationship with them, but the Mixed Nut Clif MOJO bar is one of my favorites! Here are some of my thoughts on this delicious and cheap snack bar.

A Few Additional Comments

- Glycemic index, which I indicated "has to do with the fiber and protein" also has to do with the carbohydrate content of the food. It was designed for diabetics, but for some odd reason it has now become a huge marketing tool, making people believe that it's incredibly important for anyone to look for low glycemic index foods. There is some research that says the glycemic index isn't very helpful for blood sugar management, but some research says the opposite. Either way, I don't like it. Sure, it's good to know that a food won't cause a huge spike in blood sugar, but I would rather focus on having people look at labels for low sugar and higher fiber content, rather than focusing on glycemic index.

- The vitamin E from this bar isn't just from the almonds. They also added vitamin E. I don't always appreciate this, but I believe this was mainly for preservation purposes.


- You'll also find another source of sugar in this bar, called oat syrup. Just because it's from oats, doesn't mean it's any better for you. But again, the total sugar is only 8 grams so I'm still satisfied with this snack.

- For those of you following the low FODMAPs diet, I will just say that this bar may give you stomach troubles. Lately I have been paying attention to how I feel after eating these bars and sometimes I do get bloated and gassy. It could be all the different types of syrups, or the pretzels (with wheat), or the nuts, I'm not sure. I have found that eating only one half at a time doesn't bother me.

Question: Have you tried a MOJO?!