Recipes for healthy food that tastes great.

St. Alexius NewStart: The center for Surgical Weight-Management

Looking for a healthy alternative to your current sour cream or ranch dressing?

This month, why not give hummus a try? Typically a blend of chickpeas, lemon juice, garlic, tahini and olive oil, hummus is both inexpensive and delicious! This creamy, Middle Eastern chickpea spread is one of my personal favorites and also provides a powerhouse of health-boosting nutrients. Chickpeas are full of fiber and protein, helping you stay full longer, and are also a great source of iron, folate and magnesium. The olive oil provides heart healthy fats, and tahini is packed with vitamin E.

There are so many different hummus flavors out there- from sun dried tomato to roasted garlic to basil pesto, or you can choose to easily make it at home. Just mix all ingredients listed below together in a food processor until it becomes a smooth puree. Enjoy on carrot/celery sticks, a piece of whole wheat toast, or mix with a little water and lemon juice for a healthy salad dressing.

INGREDIENTS

Yield: 8 servings

  • 2 cups drained cooked or canned chickpeas (keep the liquid & add as needed)
  • 1/2 cup tahini (sesame paste), optional
  • 1/4 cup extra-virgin olive oil
  • 2 cloves garlic
  • Salt and pepper to taste
  • 1 tablespoon ground cumin or paprika, to taste
  • Juice of 1 lemon, plus more as needed

INGREDIENTS

  • 1 pound (454 grams) cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
  • 1/2 cup diced red onion (about 1/2 medium red onion or 60 grams)
  • 1/2 cup diced apple (about 1/2 small apple or 75 grams)
  • 2/3 cup (100 grams) quartered or halved grapes
  • 2/3 cup (165 grams) plain 2% fat Greek yogurt (certified gluten-free if necessary)
  • 2 tablespoon freshly squeezed lemon juice, or more, to taste
  • 1/2 teaspoon garlic powder
  • Salt and pepper, to taste
  • 12 slices of 100% whole grain bread (about 100 calories each)
  • 6 medium lettuce leaves

DIRECTIONS

  1. In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.
  2. Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve with a lettuce leaf and 2 slices of 100% whole grain bread.

Recipe by MyFitnessPal: http://blog.myfitnesspal.com/high-protein-chicken-salad/

INGREDIENTS

  • 1 (5 oz.) can tuna packed in water, well drained
  • 1 tbsp. mayonnaise (or Greek yogurt)
  • 1 tbsp. buffalo wing sauce
  • 3 celery sticks

INSTRUCTIONS

  1. In a small bowl, add the drained tuna, mayo, and buffalo wing sauce. Mix well.
  2. Cut the celery into 2 to 3 inch long pieces. Spoon the tuna mixture into the celery.

Recipe by Amanda Finks: http://www.thewholesomedish.com/buffalo-tuna-salad-stuffed-celery/