White Bean Dip with Roasted Tomatoes and Green Peppers

This dip is high in fiber and on taste. I was inspired by Tuscan cuisine, in which Great Northern Beans are used as well as other white beans. If you wanted, you could use sun dried tomatoes instead of roasted tomatoes for more concentrated flavor.

This recipe is also very budget friendly.

Makes 12 - 1/4 cup servings

Ingredients
Great Northern Beans - Dry, 1 cup
Red Ripe Tomatoes, 2 medium whole
Green Bell Peppers, 1 whole
Basil, 12 leaves
Garlic, 5 clove
Olive Oil, 1 tbsp plus 1 tsp
balsamic vinegar, 1 tbsp
Salt, 1 tsp
Pepper, black, 1 tsp
Pepper, red or cayenne, 0.5 tsp (more or less to taste)
Garlic powder, 0.5 tsp (more or less to taste)
Mrs. Dash Original or Table Blend, 1tsp (more or less to taste)
Dry Basil (optional)

Prep Time: 30 minutes
Cooking Time: 60 - 90 minutes

Directions
Soak white beans overnight in 3 cups of water with 1/2 of black pepper, cayenne, garlic powder and Mrs. Dash added. In the morning, rinse beans and put in a large saucepan with 2-3 cups of water, 1/2 tsp salt, and 1 tsp dried basil (optional). Bring to a boil, lower to a simmer, cover and allow to cook until tender. Drain, reserving 1/4 cup of liquid in case needed for dip. (You can use 2 cups of canned beans and skip the overnight soaking.)

Pre-heat over to 400 degrees Farenheit. Cut a small wedge around the to stem of the tomatoes. Pour liquid from tomatoes in to bean pot. Peel garlic, smash and divide between the tomatoes, stuffing them into the top holes. Coat small baking sheet and tomatoes with 1 tsp olive oil. (You can use cooking spray as well.) Put into over for 30 minutes. After 30 minutes, reduce oven to 250 degrees Farenheit for an additional 15 minutes. Remove from oven and allow to cool. Chop tomatoes and add to food processor with garlic.

While tomatoes are cooking, put green pepper on rack in over for 15-20 minutes. Remove from oven and allow to sweat in a paper bag. After 10-15 minutes, remove, peel skin and discord. Chop green pepper and add to food processor.

Roughly chop fresh basil and add to food processor.

Set food processor on pulse, adding olive oil, balsamic vinegar, herbs and spices. Add beans and process until smooth. If consistency is too thick, add a little of the reserve water as needed.

Chill and serve with tortilla or pita chips.

This is also good as a spread for sandwiches and wraps. I mix 1/4 cup with 1 tsp mustard in a sandwich with lettuce, tomatoes and cucumbers.

Amount Per Serving
Calories 47.2
Total Fat 1.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 203.3 mg
Potassium 125.3 mg
Total Carbohydrate 9.7 g
Dietary Fiber 4.8 g
Sugars 0.8 g
Protein 3.1 g

Vitamin A 4.2%, Vitamin B-12 0.0%, Vitamin B-6 4.2%, Vitamin C 14.9%, Vitamin D 0.0%, Vitamin E 1.6% , Calcium 1.4%, Copper 3.1%, Folate 4.6%, Iron 3.3%, Magnesium 2.8%, Manganese 6.9%, Niacin 1.3%, Pantothenic Acid 0.8%, Phosphorus 3.1%, Riboflavin 1.3%, Selenium 1.2%, Thiamin 2.7%, Zinc 1.0%

Creamy Salsa and Mayo Burger Topper

The name of this recipe is a little misleading. I have used this on and in burgers (beef and turkey), hot dogs and deli style sandwiches.

I love mayonnaise but not the crazy calorie and fat count and I don't really like the taste of reduced fat or fat-free mayonnaise. I prefer to use less of the real thing. This sauce has only 23.6 calories per 1-tbsp serving. I hope you like it too.

Makes 12 1-tbsp Servings

Ingredients
8 tbsp Chunky Salsa (mild, medium or hot to taste)
2 tbsp Mayonnaise
2 tbsp Ketchup
1 tbsp Mustard (yellow or brown to taste)
1/2 tbsp Worcestershire Sauce
1/2 tbsp Apple Cider Vinegar
1 tsp Salt Free Seasoning (grilling seasonings are good)

Optional additions: Black Pepper, Garlic Powder, Onion Powder, Cayenne

Directions
Mix all ingredients well and serve immediately or refrigerate.

You can also mix 2 tbsp into 1 lb of ground turkey for a little extra flavor in your burgers. I think the Worcestershire Sauce and Grilling Seasoning give it a bit of a "real" burger taste.

Nutitional Information per serving
Calories 23.6
Total Fat 1.7 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Cholesterol 0.8 mg
Sodium 133.4 mg
Potassium 2.5 mg
Total Carbohydrate 1.7 g
Dietary Fiber 0.3 g
Sugars 1.3 g
Protein 0.1 g

Vitamin A 0.5%, Vitamin B-12 0.0%, Vitamin B-6 0.0%, Vitamin C 0.1%, Vitamin D 0.0%, Vitamin E 0.1%, Calcium 0.1%, Copper 0.1%, Folate 0.0%, Iron 0.1%, Magnesium 0.2%, Manganese 0.3%, Niacin 0.0%, Pantothenic Acid 0.0%, Phosphorus 0.1%, Riboflavin 0.0%, Selenium 0.6%, Thiamin 0.0%, Zinc 0.1%

If you try this recipe, let me know what you think.

Curried Chicken Salad with Apples and Raisins

I used canned chicken in this recipe because sometimes it is quicker and sometimes it is the only thing on hand. The recipe is always better with fresh cooked chicken.

Makes 4 servings

Ingredients
9 oz (2 cans) Canned Chicken Breast in Water *
1 medium Apple
1 large stalk Celery
2 tbsp. Chopped Onions
1 oz. Raisins
1 tsp. Yellow or Brown Mustard
3 tbsp. Mayonnaise **
1 tsp. Curry Powder (more or less to taste)
1/2 tsp. Cumin (more or less to taste)
1/2 tbsp. Cider Vinegar
1/4 tsp. Salt
1/4 tsp. Cayenne Pepper (more or less to taste)
1/2 tsp. Black Pepper

*You can use 7.5 oz. cooked white meat chicken instead of canned chicken.

**You can use light mayonnaise and reduce the calories by more than 50 calories per serving. I chose to use whole mayonnaise, just less of it, for more flavor.

Directions

In a small saucepan, add chicken with water from the can and the raisins. Heat on low until meat is white. Remove from stove. (You can skip this part if you use fresh cooked white meat chicken.)

Add apples, celery and onions and mix well. Mix remaining ingredients and chill for at least 1/2 hour.

Serve over shredded lettuce with 1/2 cup of sliced grapes for a main course salad.

Make a sandwich with bread or a wrap, lettuce and tomato.

Nutitional Information per serving
Calories 174.3
Total Fat 9.0 g
Saturated Fat 1.2 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 2.0 g
Cholesterol 31.9 mg
Sodium 535.1 mg
Potassium 167.8 mg
Total Carbohydrate 13.8 g
Dietary Fiber 1.9 g
Sugars 4.3 g
Protein 10.8 g

Vitamin A 2.0%, Vitamin B-12 0.0%, Vitamin B-6 3.3%, Vitamin C 6.5%, Vitamin D 0.0%, Vitamin E 1.3%, Calcium 2.1%, Copper 2.8%, Folate 1.9%, Iron 4.0%, Magnesium 2.5%, Manganese 5.8%, Niacin 1.0%, Pantothenic Acid 0.6%, Phosphorus 2.0%, Riboflavin 1.4%, Selenium 1.3%, Thiamin 2.0%, Zinc 0.7%

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

If you try this recipe, I'd love your feedback and suggestions. And, please post your own healthy or healthy versions of recipes.

Cauliflower, Zucchini, Carrots and Tomatoes with a Tex Mex Flair

I came up with recipe last week when I realized that if I didn't use them my vegetables would spoil. I was pleasantly surprised by how tasty this combo was.

The cooking goes a lot faster than it seems from the directions and this dish is good the next day as well. I hope you like it.

Makes 4 large servings (approximately 1 cup per serving) or 6 side dish servings (approximately 2/3 cup per serving)

Ingredients
Safflower (Vegetable) Oil, 1 tbsp (use a spray oil to reduce fat)
Taco Sauce Medium, 2 tbsp (you can use hot or mild to taste)
Cayenne or Red Pepper, 0.25 tsp (use more or less to taste)
Black Pepper, 1 tbsp
Salt, 0.25 tbsp (to reduce sodium, use a salt substitute instead)
Cider Vinegar, 1 tbsp
Water, tap, 1 fl oz
Cilantro, dried, 1 tbsp
Carrots, raw, 1 cup, chopped
Cauliflower, raw, 1 cup
Garlic, 2 clove
Zucchini, 1 cup, sliced
Red Tomato, 1 large whole (3" dia)

Directions
Pre-heat oven to 350 degrees.

Chop cauliflower, zucchini and carrots into 3/4" to 1" pieces. Coat with vegetable oil. Spread in one layer onto a baking sheet or shallow pan. Roast for 15 to 20 minutes.

In a non-stick pan over low heat add water, vinegar and taco sauce. Rough chop tomato and add to pan with finely chopped garlic and seasonings. Bring to a simmer and add roasted vegetables. Stir.

Simmer for 10 to 15 minutes and serve hot.

Note: This can be served as a side dish, rolled in a whole grain tortilla or over 1/2 cup brown rice as a main dish.


Nutritional Info for 1 serving out of 4
Calories 77.1
Total Fat 3.8 g
Saturated Fat 0.3 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 518.2 mg
Potassium 425.3 mg
Total Carbohydrate 10.8 g
Dietary Fiber 3.1 g
Sugars 2.5 g
Protein 1.8 g

Vitamin A 94.4%, Vitamin B-6 10.1%, Vitamin C 39.2%, Vitamin D 0.0%, Vitamin E 9.3%, Calcium 4.0%, Copper 6.6%, Folate 9.0%, Iron 7.1%, Magnesium 6.8%, Manganese 17.0%, Niacin 5.1%, Pantothenic Acid 4.2%, Phosphorus 5.9%, Riboflavin 5.3%, Selenium 1.0%, Thiamin 6.0%, Zinc 2.3%

If you try this recipe, I'd love your feedback and suggestions.

Welcome to Healthy Flavor

This blog is dedicated to healthy and delicious recipes that are not difficult to make. As I experiment with my own cooking, I hope you will comment and offer suggestions on how I can improve them. I also hope you will post your own recipes to be taste tested by the community.

Let's share our cooking adventures: add recipes, ask questions, offer advice, share stories of how healthy eating is impacting your life.

To post on this blog, please click the link and send me an email telling me a bit about yourself. I will add you as an author to this blog.

I wish you all a healthy and happy life!