Seven Layer Mediterranean Dip

Ingredients: 

• 1 (8 ounce) container hummus or home made hummus (see attached recipe)
• 1 cup firmly packed baby spinach, roughly chopped
• 1 cup thinly sliced roasted red peppers, drained
• 1 (6 ounce) jar marinated artichoke hearts, drained and roughly chopped
• 1 cup plain low fat or nonfat Greek-style yogurt (can use non-dairy yogurt)
• 1/2 cup sliced pitted black olives, such as Kalamata
• 1/4 cup thinly sliced green onions
• Pita chips

Method: 

Spread hummus evenly in the bottom of an 8-inch square dish. Scatter spinach over the top and press down lightly. Arrange peppers, then artichokes hearts over the top. Drop yogurt in dollops over the artichokes, then spread out to make an even layer. Sprinkle with olives, green onions  and serve with pita chips on the side.

Nutritional Info: 

PER SERVING:180 calories (80 from fat), 9g total fat, 1.5g saturated fat, 5mg cholesterol, 560mg sodium, 20g carbohydrate (4g dietary fiber, 4g sugar), 6g protein

Chocolate Chip Pumpkin Muffins*

Serves 6-12
1 medium banana, mashed
1 (15-oz.) can sweet pumpkin puree
1/4 cup 100% pure maple syrup
1 tsp. vanilla extract
2 cups whole oat flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. ground ginger
1 cup grain-sweetened dairy-free chocolate chips

 

1. Preheat oven to 375°F. In a large bowl, combine mashed banana, pump- kin puree, maple syrup, and vanilla extract.
2. In a small bowl, combine oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer mixture to large bowl and mix to- gether gently until well-combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips.
3. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for 5 minutes. Store muffins in an airtight container.

*Recipe derived from Julieanna Hever’s Blueberry Oat Breakfast Muffins in Forks Over Knives:

Garlicky Mushrooms

 

Courtesy of Vegetarian Times

Serves 8

30 minutes or fewer

In tapas bars, champiñones al ajillo (garlicky mushrooms) are usually served in small, shallow bowls along with toothpicks.

· 2 Tbs. olive oil

· 10 cloves garlic, sliced

· 40 large white button mushrooms, quartered

· 2 cups dry white wine

· 2 Tbs. chopped parsley

Heat oil in skillet over low heat. Add garlic, and cook 1 minute or until transparent. Add mushrooms, and cook 10 minutes without stirring. Add wine, and cook 15 minutes, or until liquid has evaporated and mushrooms are browned. Stir in parsley, and cook 2 minutes. Season with salt and pepper, if desired. Serve hot or at room temperature.

nutritional information

Per 1/4-cup serving:

· Calories: 69

· Protein: 4 g

· Total Fat: 4 g

· Saturated Fat: <1 g

· Carbohydrates: 6 g

· Cholesterol: 0 mg

· Sodium: 12 mg

· Fiber: 1 g

· Sugar: 3 g

Vegan & Gluten-Free