Tag: snack

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Curried Hummus

Washington, D.C. is bursting with countless fabulous tapas restaurants. The 14th street corridor alone hosts Barcelona, Estadio and Masa 14. While these places are all delicious and buzzing with energy, sometimes it’s nice to have the small plate experience–you know the kind where you can eat lots of different things and not feel stuffed–in your own home.

One of the easiest and healthiest tapas you can make is hummus. For me, hummus is never boring, but if a traditional blend is too bland for you my recommendation is to spice it up. I don’t just mean the spicy pepper, make-your-upper-lip-sweat kind of spice, I mean any spice(s) you love.

Topping my most loved list are, turmeric, cumin and curry–in no particular order. When I discovered the west Indian spice blend Muchi curry powder at Whole Foods, it was a game changer. Muchi is a spicier version of curry powder cut with a blend of turmeric, cardamon and other aromatic spices. I look for as many ways to use this spice combo as possible and my latest creation is this Curried Hummus.

Curried Hummus | MOARfit via www.moar-fit.com

Since you’re making this hummus from scratch there are no preservatives just whole, healthy, real foods. Garbanzo beans serve as the foundation, both in terms of consistency and nutrient density. Like all beans, garbanzo beans (aka chickpeas) are an excellent source of immune-boosting and figure-friendly dietary fiber.

And as long as you have a food processor, this recipe could not be easier. Just drop all ingredients inside, blender, scrape into an air-tight container and, voila, you have a healthy tapas or mid-afternoon snack (carrots not included) for up to a week when stored in the refrigerator.

Curried Hummus | MOARfit via www.moar-fit.com

Curried Hummus

{makes 8 servings}

what you’ll need.

  • 1 can garbanzo beans, rinsed and drained
  • 1 Tbs tahini
  • 1 Tbs Muchi Curry Powder (available at Whole Foods)
  • 1/2 tsp salt
  • 2 small cloves of garlic
  • Juice and zest of one lemon
  • 1/4 cup olive oil
  • 1 Tbs sherry vinegar

how to make it.

  1. Combine all ingredients in a food processor. Add a little water if it’s too thick for your liking.
  2. Enjoy! (yes, it’s that easy)

Originally published on The DC Ladies blog September 3, 2014.

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Hippie Fuel: MOAR Homemade Granola, please!

Granola is undeniably delicious, but cruncher beware. Like trail mix, granola can be deceptively high in calories and low in nutritional goodness. That’s not to say that there aren’t good varieties out there, but read the labels and look out for ingredients like high fructose corn syrup and ingredients you can’t pronounce. The best way to avoid an unhealthy choice is to make your own hippie fuel from scratch–and it’s pretty darn easy!

Hippie Fuel: MOAR’s Homemade Granola

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What You’ll Need:

  • 2 tbs coconut oil
  • 1 cup rolled oats
  • 1/4 cup ground flaxseed
  • 1/2 cup unsweetened reduced fat coconut
  • 1/4 cup walnuts pieces
  • 1/3 cup dried cherries, unsweetened unsulphured
  • 1/4 cup dark chocolate bits (dairy-free)
  • 2 tbs raw honey
  • 1/4 cup almond butter

How to Make Them:

  1. Preheat your oven to 350 ºF.
  2. Heat coconut oil in a medium saucepan over medium heat. Add oats, flaxseed, coconut and walnuts to pan, cooking for 3-5 min until toasty but not burnt.
  3. Remove from heat. Add cherries, chocolate bits, raw honey and almond butter to the now-warm dry ingredients. Give everything a good stir until it all comes together.
  4. Spread the mixture in an even layer across a 1/4 or 1/2 baking sheet. Bake at 350 ºF for 20 min.
  5. Let cool at least 30 min then enjoy!

Makes 6 servings at 300 calories a pop. You can stretch this by adding just a few tablespoons to your oatmeal or yogurt to spice up your breakfast routine. If you’re bringing along the whole bag, make sure it’s to fuel you for a hike, run, bike or another physical activity of choice.

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MOAR’s Healthy GB Fries w/ Lemon Aioli

Inspired by a recent article in the NYT by one of my food idols, Mark Bittman, I decided to break open my glass jar of garbanzo bean (GB) flour and make something out of the ordinary. I purchased the flour a while back because I loved the idea of using it as an alternative to white or wheat. GB flour is not only gluten-free but has 21% of your DV for dietary fiber, 10% of your iron, and 6g of protein per serving. Compare that to whole wheat flour’s 12%, 8%, and 4g respectively (white flour doesn’t even hold a candle), and GB flour takes the perverbial cake.

Don’t get my wrong, these babies are still fried (though grapeseed oil keeps them light and crispy) but they’re an excellent nutritional alternative to the golden arches or BK. Give them a try and I promise you won’t want anything to do with the French kind.

Garbanzo Bean Fries w/ Lemon Aioli

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What You’ll Need:

  • 1 1/2 cups garbanzo bean (GB) flour
  • 3 cups water
  • 2 tbs olive oil
  • 2 tbs Herbes de Provence
  • Salt & pepper (to taste)
  • Grapeseed oil (amount depends on pan size, for frying)

How to Make Them:

  1. Grease an 8-by-8 baking dish with some oil or spray.
  2. Boil 3 cups of water in a medium saucepan.
  3. Put the GB flour in a large bowl and when the water comes to a boil, slowly add it to the bowl. Whisk constantly as you pour to prevent lumps. (Tip: you can also do this in a KitchenAid standing mixer if you have one. If you do it by hand–as I did in the featured photo–the batter will inevitably have a lump or two.)
  4. Scrape the mixture back into the same saucepan you used, add a little salt and pepper, and bring it to a boil (it should take just a couple minutes). Reduce it to a gentle simmer, add in the 2 tbs of olive oil, and cook for one more minute.
  5. Scoop your doughy mix into the baking dish and spread it into an even layer, which should be about 1/4-1/2 inch thick. Let it cool all the way then cover it with plastic wrap. Refrigerate for at least an hour or as long as a day.
  6. Heat at least 1/4 inch of grapeseed oil in a large skillet over medium. Let it heat until a drop of water makes the oil hiss and spit (stand back!).
  7. Slide the chilled dough out onto a cutting board (this is why you greased the pan) and slice the GB mixture into the shape of fries. These don’t have to look perfect–think handcut or as my Italian familia would say, al rustico! Pat dry with a paper towel to remove any excess moisture.
  8. Working in batches, gently sliding them into the hot oil. Nudge them around occasionally until they’re golden all over, cooking for about 4 to 5 minutes.
  9. Transfer your fries to paper towels (removing the excess oil) and immediately sprinkle with salt, pepper and Herbes de Provence. Serve immediately for the tastiest results.

Lemon Aioli

What You’ll Need:

  • 1 cup organic mayonaise (you can go reduced fat here if you like)
  • Zest of one lemon
  • Juice of half a lemon
  • 2 cloves of garlic

How to Make It:

  1. Combine all ingredients in a food processor and pulse until the garlic is well-blended. If you don’t have a food processor, you can easily do this by hand–just mince the garlic before mixing.
  2. Cover and let marinate in the refrigerator for at least one hour.

My GB Fries and Lemon Aioli make for a great appetizer or side dish to my homemade Quinoa Black Bean Zucchini Burgers. Enjoy these tasty bites with no guilt and maybe even your favorite icy brew. A wise woman once said: “everything in moderation, including moderation.”

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Cherry Cashew Power Bites


If you’re like me and you’re always on the go, it can get hard to eat three healthy meals a day let alone snacks. Healthy eating takes planning. To help you incorporate more whole foods into your busy lifestyle  I’ve come up with an easy snack recipe that you can make on the weekend, store in the fridge and enjoy for the next 10 days.

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These Cherry Cashew Power Bites are perfect for pre-workout fuel because they’re a balanced combination of fat/protein/carbs that will keep you energized but not overly full (which can detract from the task at hand). Every ingredient is a whole food that your grandma would recognize. Best of all, there’s no added sugar so you don’t run the risk of a glycemic spike and resulting crash.

If you’re not a fan of dried cherries, opt for dried mango or wild blueberries–just make sure they are unsweetened and unsulphured.

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CHERRY CASHEW POWER BITES

 What You’ll Need:

  • 2/3 cup raw cashews
  • 1 cup  dried dark cherries (unsweetened)
  • ½ cup unsweetened shredded coconut, plus more for garnish
  • seeds of 1 vanilla bean
  • 1/2 tbs lime zest
  • 1/4 tsp sea salt
  • 1/4 tsp turmeric (optional)
  • 1/4 tsp chili powder (optional)

How to Make Them:

1. Soak cashews for 3-4 hours. Drain and rinse.
2. Soak cherries for 20-30 minutes until slightly softened and plump.

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3. Combine all ingredients in a food processor and pulse until a sticky dough is formed.

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4. Use a teaspoon to spoon out enough to make a 1″ ball. Squeeze the dough in your palm to bring it together and roll between your palms until you get a nice ball.
5. Roll in shredded coconut to coat.

Recipe makes approximately 20 power bites. Store in the fridge for up to 2 weeks.

At approximately 110 calories per ball. I like to snack on one or two of these 30 minutes to an hour before I workout. They give me the energy my body needs to move and play but don’t weigh me down.

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Turmeric and Thyme Baked Potato Chips

If you follow health news, you’ve probably been inundated by now with revived exuberance for the Mediterranean diet [exhibit A, B and C]. Last month the New York Times reported, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study yielding these impressive results was even cut short because the results were so decisive that researchers found it unethical to continue.

To me, this diet just plain makes sense. Why? Because it’s not really a diet, it’s a lifestyle, and one that is pretty easy to maintain. Unlike other diets, the Mediterranean diet is not very restrictive and has a vast array of menu options to keep you interested and satisfied for the long haul. I would, however, add whole grains into the mix as they’re an important part of a well-balanced diet. Additionally, I encourage anyone without a lactose  allergy to fit in some low-to-no fat dairy products. This is especially important for women as we need anywhere from 1,000 to 1,200 milligrams of calcium each day.

The bottom line for a healthy heart and happy stomach: pick up some good olive oil, lay off the red meat (for the most part), enjoy some delicious salmon with a side of asparagus, and grab yourself a glass of wine. I think I could get used to this kind of lifestyle.

And finally, in the spirit of the Mediterranean diet, here is a great snack and/or appetizer recipe for you to try. Buon appetito!

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Turmeric & Thyme Baked Potato Chips

What You’ll Need:

  • 2 tbs olive oil
  • 1 tsp ground turmeric
  • 1 tsp dried thyme leaves
  •  1/2 – 1 tsp sea salt
  • 1/4 – 1/2 tsp ground cayenne
  • 6-8 organic red-skinned potatoes (each about the size of two golf balls)

How to Make Them:

  1. Pre-heat oven to 400°F
  2. Slice potatoes 1/8″ or slightly thinner on a mandoline.
  3. Toss potatoes with all other ingredients in a large bowl.
  4. Arrange slices in a single layer on a cooling rack set atop a baking sheet (this allows air to crisp the chips 360°)
  5. Bake for 20 min, flip, then bake another 20 min.

[Serves 6-8 as an appetizer; approx 160 cal per person]

I like to pair them with Trader Joe’s Cowboy Caviar or a nice mixed olive tapenade. These would make a great app for any dinner party, potluck or tailgate.

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Sweetly Salted Nut Butter Power Cookies

After drooling over a photo of grain-free peanut butter chocolate chip cookies posted by my friend Jehan on Instagram, I decided to put my own twist on a healthy, garbanzo bean-based power cookie. If you’re gluten-free, garbanzo bean flour is just about the best “alternative” flour out there. Unlike other bean flours and substitutes like almond meal, it doesn’t need to be combined with regular flour.

Not convinced? Check out this nutritional tête à tête:

Garbanzo Bean Flour:

  • 1/4 cup contains 110 calories
  • 6g protein
  • 18g of carbohydrate (of which 5g is dietary fiber)
  • 10% of the daily value for iron

Whole Wheat Flour:

  • 1/4 cup contains 110 calories
  • 4g of protein
  • 23g of carbohydrate (of which 4g is dietary fiber)
  • 6% of the daily value for iron

Brown Rice Flour:

  • 1/4 cup contains 140 calories
  • 3g of protein
  • 31g of carbohydrate (of which only 1g is dietary fiber)
  • 4% of the daily value for iron

Let’s all clap for the heavyweight champ: Garbanzo Bean Flour!

These power cookies are full of protein, dietary fiber, vitamin E, iron and a delicious kick of sea salt, dark chocolate and your favorite natural nut butter.  If you’re constantly on-the-go, this is the perfect snack to tuck in your purse, backpack or hipster messenger bag for a healthy pre- or post-workout way to (re)fuel your body.

Chocolate Nut Butter Power Cookies

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What You’ll Need:

  • 3/4 cup natural almond or peanut butter (raw, unsalted)
  • 1/3 cup raw honey (+2 tbs hot water)
  • 1/3 cup unsweetened apple sauce
  • 1 egg
  • 2 tsp vanilla extract
  • 1 1/2 cups garbanzo bean flour
  • 1/2 tsp baking soda
  • 3/4 tsp  baking powder
  • 1/4 tsp table salt
  • 1 cup dark chocolate chips
  • 1/2 tsp coarse sea salt (to spring on top)

How to Make Them:

  1. Preheat oven to 350°F. Combine all dry ingredients in a large bowl and set aside.
  2. In a KitchenAid mixer or food processor, mix your nut butter, raw honey and water until smooth. Add in apple sauce, egg and vanilla extract and blend again.
  3. Slowly fold in the dry mix, blending as you go.
  4. Mix in the chocolate chips with a baking spatula. (Don’t be alarmed if it doesn’t look like the typical cookie mix. It is meant to be very thick and sticky.)
  5. With wet hands, form into 1″ balls. Place balls 1″ apart on a piece of parchment paper. Gently press down on each with a fork, criss-crossing imprints if you want to be fancy.
  6. Sprinkle each cookie with a few grains of coarse sea salt (if you’re into the whole salted-sweets crazy like I am:). Bake for ~10 min.

If you try this recipe out, let me know what you think. The dough can be hard to work with but these tasty power cookies are worth it!

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Baked Apple Chips w/ Cinnamon

Admittedly, a lot of the recipes I put on my blog are not the most simple of sorts. They have a lot of ingredients and if you don’t already love to cook, the multitude of steps might scare you off before you even try. This recipe for Baked Apple Chips with Cinnamon is truly E-A-S-Y. It’s just two simple ingredients and requires nothing more than a knife, oven and cookie sheet. If you have a mandoline (not to be confused with the mandolin), it’ll make your life even easier!

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Having recently started my Sports Nutrition and Performance degree, you know I have to drop some nutrition knowledge on my readers. To start with, apples–a superfood–are rich in a phytochemical called quercetin. Quercetin is a proven cancer preventative. Be sure to leave the skin on because the highest concentration of this good stuff is found right up under and within the skin. Apples are also a great source of dietary fiber and boron, a mineral that may reduce the risk of developing osteoarthritis and help decrease joint pain, swelling and stiffness.

Believe it or not, the real nutritional rock star of this combo might just be the cinnamon. If apples are a superfood, cinnamon is definitely a super-spice. First off, it has anti-inflammatory and anti-clotting properties. Little know fact, cinnamon helps fight against bacteria that can lead to yeast infections and ulcers. Cinnamon has also been found to lower bad cholesterol (LDL) and may be effective  against diabetes because it helps control glucose levels in the blood. Finally, cinnamon is a powerful antioxidant and interacts with proteins that regulate growth-promoting signals, thereby suppressing the growth of tumor cells. In a nutshell, it’s one hell of a natural remedy for a lot of degenerative diseases we all want to avoid.

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What You’ll Need:

  • 3 small or 2 large apples, cored and thinly sliced (I like Honey Crisps, sweet and tangy!)
  • Cinnamon to taste

How to Make Them:

  1. Preheat oven to 250 °F
  2. Use a mandolin to slice your apples 1/8″ thick (or do it the good old fashioned way with a knife)
  3. Using a nonstick cookie sheet (or lining a regular cookie sheet with parchment paper), lay out your apple slices
  4. Sprinkle with cinnamon
  5. Bake at 250 °F for 1 1/2 to 2 hours (depending on the oven). After 45 min to an hour, flip them so they’ll bake evenly. Be sure to check on them after 45 min and every 15 min after that because you don’t want to burn them
  6. Once they’re slightly crispy to the touch (but not burnt and brittle) remove them from the oven and allow to cool

The best part about this recipe?  It’ll make your kitchen smell like warm apple pie…mmmm.