Asian Bean Dip MAKES ABOUT 3 CUPS Try this dip with a variety of beans such as aduki beans, black beans, white beans, or even edamame. 1 15 oz can of unsalted beans or 2 cups cooked beans 1 tsp fresh ginger 1 clove of garlic 2 Tbls orange juice 2 tsp rice vinegar 1 tsp tamari 2 Tbls fresh cilantro 2 Tbls toasted sesame seeds 2 Tbls green onion, julienned Rinse and drain beans if using canned. Place all ingredients in a food processor and blend until smooth. See Health Starts Here program materials in store and online
Simply Delicious Homemade Hummus Serves 6 This homemade hummus makes an absolutely delicious dip, perfect for entertaining or a snack. Pair with lightly toasted whole grain pita bread, crisp veggies, feta cheese, stuffed grape leaves and a selection of olives. 2 garlic cloves 1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained 2 tablespoons tahini (sesame paste) 3 tablespoons lemon juice 5 teaspoon reduced-sodium tamari soy sauce 5 teaspoon ground cumin 3 teaspoon ground coriander Cayenne pepper to taste 2 tablespoons finely chopped parsley Ingredient options: Add minced chipotle peppers (canned), roasted red peppers and cilantro. Add toasted pine nuts. Instead of garbanzo beans, use cannellini beans and season with thyme. Put garlic in a food processor and pulse to roughly chop. Add garbanzos, tahini, 3 cup water, lemon juice, tamari, cumin, coriander and a pinch of cayenne (you may add more later to increase the heat), and process until creamy and smooth. Transfer to a bowl, cover and chill for at least 1 hour. Before serving, let hummus come to room temperature. Stir in the parsley and serve. NUTRITION Per serving (about 3oz/96g-wt.): 90 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 70mg sodium, 12g total carbohydrate (3g dietary fiber, 1g sugar), 5g protein Vegan, Sugar Conscious, Vegetarian, Dairy Free See Health Starts Here program materials, including more recipes, in-store and online at wholefoodsmarket.com/healthstartshere.
Cashew "Sour Cream" MAKES ABOUT 2 1/2 CUPS This rich and creamy cashew cream has just a hint of sourness, and is a perfect topping for baked potatoes, black beans, enchiladas, or any dish where you might like to add a dollop of sour cream. 2 cups of cashews (soaked overnight in cool water, or in warm water for at least 1 hour) 1 Tbsp apple cider vinegar 2 Tbsp lemon juice 1-2 Tbsp fresh herbs Water to thin Remove and discard any herb stems. Place all the ingredients in a blender, and blend on high until smooth, adding water to thin as needed. See Health Starts Here program materials in store and online
learn to cook: Brown Rice SERVES 4 Brown rice is a nutritious whole grain that delivers fiber, protein and selenium. It is not another type of rice; it s the same as white rice without all the good stuff removed in processing. Whole grains in general are packed with nutrients and fiber, which aids in healthy digestion and weight management. These are the good carbs that help balance your diet and can fill you up. 1 cup brown rice 2 cups water Put rice and water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then because valuable steam will escape. Set covered pot aside off of the heat for 10 minutes, then uncover and fluff rice with a fork. NUTRITION Per serving (about 9 oz/277g-wt.): 180 calories (10 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 5mg sodium, 37g total carbohydrate (3g dietary fiber, 0g sugar), 4g protein
Cookie Dough Boy MAKES 24 COOKIE BALLS 2 cups pecans 1 cup unsweetened coconut flakes ¼ cup date paste** 8 pitted and chopped dates 1 tsp vanilla 1 tsp cinnamon Dash of sea salt 1 Tbsp coconut manna, or tahini ½ cup raisins Place pecans and coconut flakes into food processor using the S blade and process until it resembles a flour-like consistency. Add remaining ingredients expect for the raisins and pulse until batter sticks together. Remove batter and mix in raisins. Roll into balls and refrigerate or freeze until serving. Optional: Coat cookies in additional coconut flakes or cinnamon. **To make Date Paste: Soak 1 cup of pitted dates in 1 cup of water for 1 hour. Place dates and ½ cup of the water into a blender or food processor and blend until it forms a paste. Add more water if paste is too thick. See Health Starts Here program materials in store and online
Banana Nice Cream Serves 2 Easy as 1-2-3, this creamy, sweet and cool snack or dessert proves that added sugar and oil are not always necessary to satisfy your cravings. Keep some peeled bananas in your freezer so they ll be ready when you are. 2 bananas, sliced and frozen 1 cup unsweetened soymilk 2 tablespoons smooth almond butter 1. Put bananas, soymilk and almond butter into a blender. 2. Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy. 3. Pour into two bowls and serve. OPTIONS Use almond milk or rice milk instead of soymilk. Use cashew butter or peanut butter instead of almond butter. Top with chopped nuts or fruit, coconut shreds or ground flaxseed. NUTRITION Per serving (about 9oz/264g-wt.): 280 calories (120 from fat), 13g total fat, 1.5g saturated fat, 0mg cholesterol, 75mg sodium, 38g total carbohydrate (4g dietary fiber, 22g sugar), 9g protein Dairy free, Gluten free, Low sodium, Vegan, Vegetarian See Health Starts Here program materials, including more recipes, in store and online at wholefoodsmarket.com/healthstartshere.